Wednesday Feb, 10th

12:00pm
12kg TGU Stretches/Armbars
Brettzel
20kg TGU x 10min

3:30pm
Prep:Z, Bar Hangs, Pumps
16kg Windmills x 3/3

C&P Ladder:Medium Day
24kg 1set x (1,2,3) 4sets x (1,2) + matching tact pullups

16kg Goblet Squats x 5 (prying hips)

Dbl 24kg Swings + Jump Rope: 5sets
(2)24kg Swings x 12
1min of Jump rope (active rest)

Dbl 24kg Sumo DL x 12

Finished w/ Brettzel, Pumps, Z, Hipflexor stretch

-Shoulder/neck feeling better but not 100% yet

Monday, Feb 8th

On Sunday my neck got super tight and has moved to my left shoulder(or vice/versa) I did still manage to get my pressing in and teach class. Things went ok but still bugging me today(Tuesday). Went to see my Chiropractor and he did some ART type work on my shoulder and it is feeling much better. Doing lots of Z-health and stretching today, hope to be ready to kill it tomorrow. Here is Mondays workout.

Prep:Z, Pumps
12kg TGU Armbars/Stretches

Clean&Press Ladder: Heavy Day
24kg 1set x(1,2,3,4) 4sets x(1,2,3)

32kg 2hSwings 4sets x 20reps (20sec rest)

Taught Class at Anytime Fitness and worked up a sweat

Saturday, Feb 6th

Advanced KB Class
Warmup: 16kg used (25each arm)
50swings
50cleans
50snatches

20kg TGU x 10min

Double kb complex:(2)16kg used, 1,2,3,3,2,1reps
Swings
Cleans
High pulls
Snatchs
Front Squats
Push ups

KB Bear Crawls w/ Pushups: Across studio
Double 24kg used

16kg Dbl Clean&Jerk Practice

Friday, Feb 5th

Prep:Z, Pumps
12kg Stretches/armbars
16kg TGU x 2/2
Pups x 20
Goblet Squats x 5 (prying)

Dbl Clean&FSQ Ladder:
(2)20kg 3sets x 2(1,2) 4(1,2,3,4) 39reps

1hSwings/Burpees: 3sets (20sec rest)
24kg 1h Swings x 10/10
Burpees x 10

Finished w/ Brettzel, Pumps, Hipflexor

Wednesday, Feb 3rd

12:30pm
12kg TGU stretches/armbars
24kg TGU x 10min

3:30pm
Prep:Z, Pumps

Clean&Press Ladder:Meduim day
24kg 5sets x (1,2) matching pullups

16kg Goblet Squats w/bootstrapper x 5
20kg Sprint Snatching x 40 (10/10 x 2)

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
28kg x 5, 10, 15, 20
16kg x 5, 10, 15, 20
24kg x 5, 10, 15, 20
20kg x 5, 10, 15, 20

Finished w/ 12kg Windmills x 3/3
Brettzel, Pumps, Hipflexor Stretch

Moved up the weight on the Swing workout, was not able to get the last set of 25reps, grip was gassing out.

Tuesday, Feb 2nd

Prep: Z, Pumps
12kg TGU armbars/stretches
Pups x 20
16kg TGU x 2/2
24kg TGU x 1/1

Clean&Press Ladder:Light day
24kg 5sets x 1/1 +1 Pullup

16kg Goblet Squats x 5 (prying hips)

Dbl Clean&FSQ + 1HSwings: 3sets
(2)20kg x 5/5
28kg 1hSwings x 10/10

Dbl 24kg DL x 20
Pushups x 20

Sunday, Jan 31st

10am- BYOB at Greenlake
20kg used
Swings
Pull/Catch/Squats
Goblet Squats
Heart Beats
Racked Walks
Farmers Walks
Pushups
Halos
Hot Potatoes
Press ups

12pm-RKC Prep Class
Mobility work-armbars, prying hips

Sprint Snatching work: Start with heavier bell, then move to your snatch bell
4sets
28kg Snatch x 1-3reps
24kg Snatch x 10/10, 10/10
-this was brutal, took my time, need to work on hinging a bit more when I get tired.