Fri, Oct 23rd - Sat, Oct 24th

Saturday, Oct 24th - Kettlebell Class
24kg x 100 swings
20kg TGU x 10mins

Circuit #1: done for time, light to heavy
24kg, 28kg, 32kg x 2h swings
12kg, 16kg, 20kg x renegade rows
Double 12kg hanging snatches
x 3sets

Circuit #2: done for time, DL got lighter, presses got heavier
32kg, 28kg, 24kg x sumo DL
Double 12kg, 16kg, 20kg Clean&Press
12kg Figure 8's
x 3sets

Started/Finished with lots of Z health.

Friday, Oct 23rd
Prep: Zhealth
16kg Goblet squats prying at the bottom x 5reps

Double Clean&Front Squat ladder: 1clean, 1fsq, 2clean, 2fsq etc. all rungs done, then 1min rest
(2)20kg 6sets x (1,2,3)reps- 36reps total

16kg Turkish getup x 10min

Finished w/ Z, hip flexor stretch

Shannon O'neil came by to train today. We are both going to the April RKC so will try and do some workouts together. I think she liked the front squat ladders

Stacked Pressing

Warmup: Z, Brettzel, Pumps
16kg Halos
12kg TGU stretches and armbars

16kg TGU x 3/3reps (pausing at each stage)

Stacked Press + Pull ups: 16kg/8kg used (54lbs)
1set x 4r/4l +3pull ups
5sets x 4r/3l +3pull ups

12kg Windmills x 5/5reps

Finished w/ Bar hangs, Brettzel, Z-health

Way to many swing ladder

High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung. Later rungs the rest was a minute or more.

20kg used (1,2,3,4)
16kg used (5,6,7)
12kg used (8,9,10)

12kg Windmills to finish

Andrea Chang RKC stopped by and we did this brutal workout. Well over a 1000 swings(or hip snaps), took about 40mins. I have a love hate relationship with this workout.

Viking Warrior Conditioning

Warmup: Z, FTWSQ, Bar hangs, Pumps

16kg TGU 2/2

VWC VO2max berzerker: :15on :15off-16kg r/l, 20kg r/l, 16kg r/l etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 40sets

Finished w/ Hip flexor stretch, Brettzel

Saturday KB class

Highlights include
20kg swings x 100reps

Circuit: 4rounds 1:00 work :15rest
24kg swings
16kg double cleans & presses
20kg/16kg kickstand DL
Planks

24kg cleans practice

16kg clam shells

Wednesday an Thursday

Wednesday, Oct 14th
Prep: Z, Brettzel
16kg TGU stretches and armbars

Turking Getups + Double Swings: Superset, no rest
16kg TGU 1/1rep x 6sets
20kg/16kg Double swings 20reps x 6sets

Finished w/ Hipflexor stretch, Brettzel, Pumps and Z

Thursday, Oct 15th
Prep: Z, Bar hangs, Pumps
FTWSQ 2 x 5reps
BHR 2 x 5reps

Pull up ladder: (1,2,3) x 3sets-18reps

Suitcase Deadlift: brettzel stretch between sets
105lb x 5/5reps
95lb x 5/5reps

Double cleans: bar hangs between sets
(2)24kg 3sets x 5reps

Double Front squats: hip flexor stretch between sets
(2)24kg 3sets x 3reps

32kg holds in lockout: about 30sec 1/1rep

Tuesday, Oct 13th

Lots of prep work (sore): Z drills, Hip Flexor stretch, Pumps, FTWSQ
16kg TGU armbars and stretches
16kg kneeling halos x 5/5rep
16kg Goblet squats x 5reps (prying out hips in squat pos)

VWC VO2max variation: :15on :15off-16kg l/r, 20kg l/r, 16kg l/r etc
16kg x 8reps per 15sec
20kg x 7reps per 15sec
x 34sets

Finished w/ Zhealth, Brettzel

Spending a few days at the family's house in Tacoma, brought a 16kg and 20kg. Working out in there garage as it pours down rain. Nice change of scenery and the VWC variation felt good and will help me own the 24kg RKC snatch test.