Saturday KB Class
20kg Swings x 100
Circuit: 4 sets of
32kg/28kg Sumo DL x 10
Push ups until partner was done with DL's
20kg Swings x 50reps
Swings and Renegade rows: Light to heavy swings, alt rows
20kg Swings x 20reps + 16kg rows x 5/5
24kg Swings x 20reps + 16kg rows x 5/5
28kg Swings x 20reps + 16kg rows x 5/5
32kg Swings x 20reps + 16kg rows x 5/5
TGU hinging and pressing from lunge posistion:
16kg 5,4,3,2,1 reps each arm
Sunday BYOB class 10am-11:30am
Suitcase DL
Swings
Bear Crawls
Walking in Rack pos
One handed DL
Sling shots
Press ups
Push ups
Heart Beats
Squat to Press ups
Hot potatoes
Sunday RKC Prep Class 12:00pm-1:30pm
20kg Snatch test- finished 100reps in 4:00min
2(20kg) Double Swing practice
2(20kg) Double Clean practice
High volume Swing ladder: 5 rungs of (2,4,6,8,10) x 10sets of the # of rung one handed swings. So 1h right x 2reps-swing switch-1h left x 2reps is one set. (10sets of each rung) 30sec rest after each rung.
20kg used for (2,4,6)
16kg used for (8,10)
Was a great weekend, quite sore and tired today but feel pretty good overall. Should have done the snatch test with the 24kg but really wasn't sure how my body was going to respond to all the work I did before hand. Going to test Saturday again with the 24kg. Planning on the April RKC.
Monday, October 12, 2009
Thursday, October 8, 2009
Pull up PR!
Warmup: Z, FTWSQ, Pumps, Bar Hangs
BHR x 10
12kg Kneeling halos x 10
16kg Goblet squats x 5
Pull up test x 9reps (dead hang tactial pull ups) PR!
Clean&Front Squats: superset hip flexor stretch
24kg 5sets x 5/5reps
Circuit: 3 rounds, no rest
16kg Jump stretch band 2H Swings x 20reps
One arm grapplers throws w/ rope x 10/10reps
10 pushups
Grip Work:
31lb Pinch grip DL x 5/5reps
25lb negative plate curls x 1/1
Figured I'd see how many pull ups I can do to get a gauge, was suprised to get 9. Been doing them off and on for about 4 months and last time I tested it was 5 so good stuff. Have a big weekend for training starting Saturday so will be taking tomorrow off. Saturday is kb class, and a 1:1 with a Level 5 master Z-health Trainer! Sunday is BYOBell class at 10am then after that Andrea Chang RKC has started a RKC prep class. We will be meeting twice a month. Will be good to start doing more volume back to back to set my body and recovery up for the RKC.
BHR x 10
12kg Kneeling halos x 10
16kg Goblet squats x 5
Pull up test x 9reps (dead hang tactial pull ups) PR!
Clean&Front Squats: superset hip flexor stretch
24kg 5sets x 5/5reps
Circuit: 3 rounds, no rest
16kg Jump stretch band 2H Swings x 20reps
One arm grapplers throws w/ rope x 10/10reps
10 pushups
Grip Work:
31lb Pinch grip DL x 5/5reps
25lb negative plate curls x 1/1
Figured I'd see how many pull ups I can do to get a gauge, was suprised to get 9. Been doing them off and on for about 4 months and last time I tested it was 5 so good stuff. Have a big weekend for training starting Saturday so will be taking tomorrow off. Saturday is kb class, and a 1:1 with a Level 5 master Z-health Trainer! Sunday is BYOBell class at 10am then after that Andrea Chang RKC has started a RKC prep class. We will be meeting twice a month. Will be good to start doing more volume back to back to set my body and recovery up for the RKC.
Tuesday, October 6, 2009
Viking Warrior Conditioning
Prep: FTWSQ, Pumps, Z-health in snatch position
12kg TGU stretches, armbars, kneeling halo's
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 41sets (328 snatches)
Finished w/ Hip flexor stretch, Bar hangs, Brettzel and Z
Getting more sets every week, things felt great. Left side fatigues first always. HR monitor stopped at 11min so I will have to figure out something here soon cause its annoying me to no end.
12kg TGU stretches, armbars, kneeling halo's
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 41sets (328 snatches)
Finished w/ Hip flexor stretch, Bar hangs, Brettzel and Z
Getting more sets every week, things felt great. Left side fatigues first always. HR monitor stopped at 11min so I will have to figure out something here soon cause its annoying me to no end.
Monday, October 5, 2009
KB class + Monday training
-Monday-
Warmup: Z, FTWSQ, Pumps, Bar hangs
12kg TGU armbars and stretches
Turkish Getups + 2H Swings: no rest, 2reps, swings, next bell up etc
16kg x 2/2 +20swings
20kg x 2/2 +20swings
24kg x 2/2 +20swings
Barbell Suitcase Deadlift: superset brettzel stretch after each set
95lb 3sets x 5/5
Clean&Press ladder + Pull ups: 3 pullups after each ladder
24kg 5set x (1,2)-15reps
-Saturday KB Class-
20kg/16kg Double swings x 100 (switching hands at 20reps)
Circuit #1: Double 16kg x 1,2,3,4,5reps
Cleans
Front Squat
Push ups (on kb, jumping back like a burpee then back up to clean)
16kg Double swings x 100
Circuit #2: Double 16kg x 1,2,3,4,5reps
Cleans
Press
Push ups
Superset: 3sets of
20kg Tact lunges 5/5
20kg Goblet squats x 5reps
Warmup: Z, FTWSQ, Pumps, Bar hangs
12kg TGU armbars and stretches
Turkish Getups + 2H Swings: no rest, 2reps, swings, next bell up etc
16kg x 2/2 +20swings
20kg x 2/2 +20swings
24kg x 2/2 +20swings
Barbell Suitcase Deadlift: superset brettzel stretch after each set
95lb 3sets x 5/5
Clean&Press ladder + Pull ups: 3 pullups after each ladder
24kg 5set x (1,2)-15reps
-Saturday KB Class-
20kg/16kg Double swings x 100 (switching hands at 20reps)
Circuit #1: Double 16kg x 1,2,3,4,5reps
Cleans
Front Squat
Push ups (on kb, jumping back like a burpee then back up to clean)
16kg Double swings x 100
Circuit #2: Double 16kg x 1,2,3,4,5reps
Cleans
Press
Push ups
Superset: 3sets of
20kg Tact lunges 5/5
20kg Goblet squats x 5reps
Friday, October 2, 2009
VWC
Prep:
Z, FTWSQ, Halos, 12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 35sets (280snatches)
Stats: 18min:4sec
Avg HR- 164
Peak HR- 179
Energy- 265cal
Finished w/ Brettzel, hip flexor stretch
Still think something is off with the HR monitor, need to find a new game plan then having it in my pocket. Stats seem pretty close however. Snatches felt great, have KB class tomorrow will see how I feel in the am..
Z, FTWSQ, Halos, 12kg TGU stretches and armbars
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 35sets (280snatches)
Stats: 18min:4sec
Avg HR- 164
Peak HR- 179
Energy- 265cal
Finished w/ Brettzel, hip flexor stretch
Still think something is off with the HR monitor, need to find a new game plan then having it in my pocket. Stats seem pretty close however. Snatches felt great, have KB class tomorrow will see how I feel in the am..
Thursday, October 1, 2009
Prep: Z, FTWSQ, 12kg TGU stretches and armbars
Circuit: 4 sets of
16kg Turkish getup x 1/1
24kg Clean & Front squat ladder x 1,2,3
Hip Flexor stretch x 1/1
Hardstyle plank
Finished w/ Z, brettzel, bar hangs
TGU were done slow, pausing in each stage. Clean & Front Squats were done 1 clean, 1 front squat, 2 cleans, 2 front squat etc. Switching hands each rung. Was planning on 5 sets but felt I was just dropping into the hole on the front squat and not actively pulling myself down so called it good. I did not rest, but the Hip Flexor stretch and TGU allowed for some.
Circuit: 4 sets of
16kg Turkish getup x 1/1
24kg Clean & Front squat ladder x 1,2,3
Hip Flexor stretch x 1/1
Hardstyle plank
Finished w/ Z, brettzel, bar hangs
TGU were done slow, pausing in each stage. Clean & Front Squats were done 1 clean, 1 front squat, 2 cleans, 2 front squat etc. Switching hands each rung. Was planning on 5 sets but felt I was just dropping into the hole on the front squat and not actively pulling myself down so called it good. I did not rest, but the Hip Flexor stretch and TGU allowed for some.
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