Pressed..for time

Prep: Z health, Pumps Brettzel
Bear crawls 1:00min (stole these from Johns blog, I love these kinds of movement patterns and will start doing them more often)
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
Double 16kg 1set of Swings x 5, Cleans x 5

Quick circuit: Double 24kg x 3sets of
5 Deadlifts
5 Swings
5 Cleans

See Saw Press + Pull ups: Superset 3sets of
Double 20kg SeeSaw Press x 5/5reps
Tact Pull ups x 3reps

32kg Overhead Static hold: 1/1reps :30sec hold

I had a jammed packed day so hit this with no game plan really. I had a huge lunch and felt sluggish so this was all my brain put together. I also assisted in teaching part of Andrea Chang's RKC kettlebell class in Greenlake (Kettlebility) and did some of the workout there. Lot of KB work headed my way this weekend with Advanced class Saturday and RKC prep class Sunday. We are starting Sundays class with the 5min snatch test so dare I say I am excited to see what happens.

Berzerker Monday- Front Squat Tuesday

Monday, Nov 2nd
Prep: Z, Brettzel, Hip Flexor stretch
12kg stretches and armbars

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
x46sets

Finished w/ Brettzel, Z

Seemed a bit easier then last week, only 2 more sets but things felt solid. I was having a hard time getting 8reps with the 16kg and things were falling apart fast so stopped.

Tuesday, Nov 3rd
Lots of Prep: Z, Brettzel, Pumps, FTWSQ, BHR, Hipflexor stretch
12kg armbars and stretches

16kg Turkish Getup x 2/2reps (slow w/ high bridge)
16kg Goblet Squats x 5reps (prying hips out)

Double Clean&Front Squat Ladder: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps!
-1clean, 1 squat, rest, 2 clean, 2 squat, rest etc..
-finished in 36min: 52sec

12kg Windmills x 5/5

Brettzel, Pumps, Hipflexor stretch, Z to finish

This is part of our RKC prep, lots of Volume. Reps are king! I was not sure how this was going to go but I can tell my cleans really felt good esp toward the end. Will work on less rest and prolly add another set next time around. Will see how this feels tomorrow...

Halloween- Iceman Called

I hung out and did most of the first class which is also taught by Andrea Chang RKC from Kettlebility. Was a great way to start off Halloween and I ate my fill of sweets thats for sure.
Things we did included-

Hot Potato's + Press ups
Lunge Position rows + Mtn Climbers

Circuit: 4rounds of
Swings
Clam shells
Figure 8's
Overhead lockout twists
Pushups w/ one hand on kb

Finished with some really good ab work.

Advanced KB class
20kg x 100swings

Circuit: 4rounds
32kg/28kg Double Sumo DL
20kg Catch & Press
20kg/16kg Renegade Rows
16kg Kneeling Presses

Turkish Getup Circuit: did the named stage of the getup over and over for time, switching arms every 2 stations. 4rounds
16kg Post to High Pelvis
16kg Lunge to Standing
16kg Press to Elbow
16kg Hinge to Kneeling

Descending Snatch workout: 16kg used- 10mins total 1st minute is 10reps R/L in 1min, 2nd min is 9/9 R/L, 3rd is 8/8 R/L etc. Slowing your snatching as you go down resting in the lockout. Never setting bell down.

Prepwork: Z, Pumps, FTWSQ, Brettzel
12kg TGU stretches and armbars

20kg Turkish getups x 3/3

Quick Circuit: 3sets- no rest
Double 24kg DL x 6reps
Tact Pullups x 5reps (4 on last set)
Pushups x 10reps

Deadhang Clean Practice: done facing a wall
16kg x 5/5reps
24kg x 5/5reps
32kg x 3/3reps (not done on wall)

Double Clean&Front Squats: 2cleans, 2fsq, 4cleans, 4fsq etc. not setting kb down
(2)20kg x (2,4,6)reps x 1sets
(2)16kg x (2,4,6)reps x 2sets

Finished w/ 12kg Windmills x5/5
Brettzel and Bar Hangs

Working on cleans and front squats for the next few weeks. I think I did to much practice before the actual Double work. I was planning on doing the 3 sets with the 20kg but there was no way I could hold those for the 6reps so I dropped down the weight. Will hit that workout first next time.

Swings..

1:30pm
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.
16kg used, finished this in 32mins

12kg Windmills

3:30pm
32kg Overhead static holds 1/1reps x 2sets :30sec holds

31lb Pinch grip DL x 5/5
31lb Pinch drop and catch x 5/5

Did the swing workout today at Miller park with Andrea Chang RKC and Ross from our RKC prep class. Used a 16kg the whole time, we did rest for exactly 30sec each set. Was brutal and I almost had to stop twice...but powered through. Did some holds and grip work when I got home.

Viking Warrior Conditioning

Lots of prepwork: Z, Pumps, FTWSQ, Hip Flexor stretch
12kg Halos
12kg TGU stretches and armbars
Brettzel

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
x44sets

Finished w/ Barhangs, Z, Hip flexor stretch, Brettzel

Stats: 22min:02sec
Avg Hr- 161
Peak HR- 178
Energy- 271
HR dropped from 177-144 in 1min after I stopped.

Wasn't really feeling it today, did lots of prep work trying to get my mind right. I try not to check the gym boss to see what set I am on, but at around 30 sets I was way tired. Not sure how I made it to 44. Things felt heavy and a bit sloppy at the end. Had a big dinner and feel good now however. High volume swing ladder tomorrow...ugh!

RKC Prep class

Sunday Oct, 25th
Highlights:

20kg Turkish getup work
Power breathing work

Lots and lots of clean practice:
Double 20kg cleans
32kg, 28kg dead hang cleans
24kg on the wall

Lots and lots of Front squat practice:
Double 20kg front squats
Clean&Front squat ladders

Great class, lots of technique work, lots of reps (reps are king!). Taking today(Monday) off. I signed up for the RKC today in April! Super excited