Monday-Tuesday

Tuesday, Jan 19th
Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 5, 10, 15, 20, 25
12kg x 5, 10, 15, 20, 25
20kg x 5, 10, 15, 20, 25
16kg x 5, 10, 15, 20, 25

Ropes: 20-30sec of work/rest waiting for parnter
Dbl Waves(underhand)
Dbl Waves(overhand)
Alt Waves(UH)
Alt Waves(OH)

Monday, Jan 18th
Prep: Z Health
12kg TGU stretches/armbars
16kg TGU x 2/2 (pausing each stage)
16kg Goblet Squats x 5 (prying hips out)

Clean&Press ladder: Light day
24kg 4sets x 1/1 + 1 pull-up

24kg 2hSwings 3sets x 20reps
Various Pushup Plank work
16kg Windmills x 5/5

Finished w/ Brettzel, Pumps

RKC Snatch test passed again

Sunday, Jan 17th- RKC Prep Class
RKC Snatch Test:
24kg x 100reps in 4:30sec

Clean&Press Ladders
24kg 3sets x (1,2,3) 18reps

Passed the snatch test for the 2nd time, paced myself much better. Started slower and finished a bit stronger. Still tore my left hand just a bit but its not bad. We talked program design for the next few months leading up to the RKC.

Saturday, Jan 16th- Advanced KB Class
20kg Swings x 100reps

16kg Cleaning lunges x 5,4,3,2,1 reps (each side)

Goblet Squat/Swing workout:
32kg Swings x 10
20kg Gob Squat x 10
32kg Swings x 10
20kg Gob Squat x 9
32kg Swings x 10
20kg Gob Squat x 8...etc all the way to 1rep

Thursday Ladders

Prepwork: Z, Pumps, Bar Hangs

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

16kg Goblet Squats/Bootstrapper x 5reps

Double Clean&Front Squat Ladder: Clean before every Front Sqt
(2)24kg 3sets x (1,2,3) 18reps

16kg Windmills x 5/5

Finished w/ Hipflexor stretch, Z, Pumps

More Training

Wednesday, Jan 13th
24kg TGU x 3/3reps

Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 10, 15, 20, 25
12kg x 10, 15, 20, 25
20kg x 10, 15, 20, 25
16kg x 10, 15, 20, 25

Overhead Static Holds 32kg x 1/1 :40sec

Finished w/ Bar hangs, Z, Hipflexor Stretch

Tuesday, Jan 12th
Prepwork: Z, Pumps
16kg TGU Stretches/Armbars

16kg TGU x 2/2

VWC Berzerker: :15/:15-16kg R/L, 20kg R/L etc
16kg x 8reps
20kg x 7reps
x32sets

Finshed w/ Brettzel, Pumps, Z, Pumps, Hipflexor Stretch

Business is really picking up for me, been training more and more clients and teaching classes. Doing my best to stay on top of my training and still get in the mobility work needed to maintain my body. Overall I feel great. Going to work on pushing a bit harder, heavier for the next 3 months.

Weekend Training

Saturday, Jan 9th-KB Class
20kg Swings x 100

Circuit: 3 sets (swings tossed in while waiting on pullup bar)
24kg Clean&Press x 3,2,1 (each arm)
24kg Goblet Squats x 3
Tact Pull ups x 3

Swing workout: moved down the weights in order, so 10reps first, 15reps next etc
24kg x 10, 15, 20, 25
12kg x 10, 15, 20, 25
20kg x 10, 15, 20, 25
16kg x 10, 15, 20, 25

Friday, Jan 8th
16kg TGU x 2/2
24kg TGU x 2/2

Double Clean&FSQ:Clean before every Squat, bout 30sec rest
(2)24kg 5sets x 3reps

Military Press:
24kg x 5/5, 5/5, 5/4

32kg 2hSwings 3 sets x 20reps

Fun class on Saturday in our new space, the swing workout is a grip smoker! Pressing feeling really good and strong. Fridays workout took maybe 30mins was in a hurry.

Trying to stay caught up

Wednesday, Jan 6th
Prep: Z, Pumps

VO2max :15/:15
16kg 8reps x 20sets

Brutal KB, Ropes, Jumps: Done with a partner, move when reps are done. No rest
24kg KB swings x 20
Double waves(overhand)
Frog Jumps x 20
Alt Waves(overhand)

24kg KB Swings x 15
Woodchops
Frog Jumps x 15
Double Waves(underhand)

24kg Swings x 10
Alt Waves(underhand)
Frog jumps x 10
Woodchops

Tuesday, Jan 5th-KB class at new location so nice!
24kg and 20kg used
Swings
Suitcase DL
Pull-Catch-Press
Box steps w/ high knee to step back tact lunge
Rows
Planks
TGU first pos static holds
Mobility and Ab work

Been busy lately, training clients, setting up our new location. Been hard to keep up with workouts and updating the blog. My Sinus infection is pretty much gone and feeling good. It is time to get down to business for the April RKC. Body feels good, I am enjoying the journey.

New Years, Sinus Infection, and some Training

First day back after multiple days off do to being sick all weekend. Still not 100% but workout went well.

Monday, Jan 4th 2010
Prep: Lots of Z-health, Pumps
12kg Windmills x 5/5

Supersets: 5sets of each. Short rest
1a)Double 24kg DL x 8reps
2a)Pushups x 8reps

1b)24kg Goblet Squats x 5reps
2b)24kg 1h Rows x 5/5reps

Frog jumps x 20reps

Thursday, Dec 31st
12kg Windmills x 6/6reps

Circuit: 4sets (:45sec work, :15sec rest)
32kg DL
24kg Clean&Front Squat (switched arms each set)
Double 16kg See-Saw Press

Wednesday, Dec 30th
Prep:Z, Pumps
16kg Halos x 8/8
16kg Armbar + TGU + Windmill x 2/2
16kg Goblet Squat x 5 (prying hips out)

Double Clean&FSQ + Pull ups Ladder: matched pullups w/ squats
(2)20kg 3sets x (1,2,3) + Pull ups

Circuit: 3sets, (30sec rest)
24kg 1h Swings x 10/10reps
Burpee's x 10reps
16kg Figure 8 holds x 10/10reps