VWC Berzerker

Prep: Z, Brettzel, Pumps, Hip Flexor stretch
12kg TGU 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
x50sets

Stats: 25min:08sec
Avg Hr-162
Peak Hr-177
Energy- 297cal
Hr 166 to 137 in 1min after I stopped

Finished w/ 12kg Windmills x 4/4
Brettzel, Pumps, Z

Solid effort today, at about 38sets I was pretty tired but caught a second wind and had a good song come on the old ipod and I powered through to 50sets. Really focusing on a fast, explosive hip snap when your fatigued is the key.

Prep: Z, Pumps, Bar Hangs
12kg Halos
12kg TGU stretches and armbars
Crab Walks

16kg TGU x 2/2

Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5

32kg Cleans x 5/5rep (reg cleans)

20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups

24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups

16kg Oven mitt 1h swings: 3sets x 20/20

Finished w/ Brettzel, Z

Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.

Solid Training Day

Prep: Zhealth, Pumps, FTWSQ
Bear Crawls about a min
12kg TGU stretches and armbars

16kg Turkish Getups x 2/2reps
16kg Goblet Squat x 5reps (prying hips out)

Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
32min:56sec-4min faster

Double Sumo DL: needed to pull something after all the squats
(2)24kg 2sets x 6reps

Gripwork:
31lb Pinch grip DL x 5/5
31lb Pinch drop and catch- 2sets x 5/5
25lb negative plate curl x 1/1
CoC #1 holds x 1/1

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

Things felt good today, took yesterday off to let my hand heal and I was a bit sore. Did teach a kb class and moved around some. Double cleans felt great, best ever. All the practice seems to be working..go figure! Miss doing the grip work, so hope to add that a few times a week again.

Snatch Test passed!

Saturday, Nov 7th - Advanced KB class

Did lots of fun Z-health nerve glides
20kg Turkish Getup technique work- First 3 stages, lots of reps.
12kg-16kg Windmill technique work- lots of reps, also did with 2 kb one in each hand


Sunday, Nov 8th- RKC Prep Class

24kg RKC Snatch Test: 100reps in 5min - finished :30sec early PR!

Clean Technique work- All types of ladders, drills, tension, swinging cleans, deadhang cleans, cleans on the wall, cleans with partner pushing weight down- weights varied from 16kg-32kg

Press Technique work- Worked on breathing, packing, rooting, tension- 24kg used

Pull and catch: 24kg and 28kg used- lots of reps driving from the floor with no leakage in power with your hips. Used to help the clean

Renegade Row: Double 24kg used- superset w/ cleans to help with pushing the lat down.

-Tore a callous on my right hand during the snatch test, didn't even feel it till I was done. Super glue and tape fixed it (Thanks Andrea) so was able to continue on for many many cleans. Great day, lots of work helping each other in class with technique which is good experience for training clients.

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.