Tuesday, March 9th-7weeks left till RKC

Prep: Z, Pumps
12kg TGU Stretches/Armbars
16kg TGU x 2/2

C&P Ladder:Heavy day
24kg 5sets x (1,2,3,4) 50/50 total reps PR!

20kg Goblet Squats x 5(prying hips)

32kg 2hSwings 3sets x 20reps

Dbl 24kg DL 2sets x 10reps

Finished w/ Z, Brettzel, Pumps, Hipflexor stretch

Moved a bit over 12k lbs today, that is the most pressing I think I have ever done. Things felt good today, neck and left shoulder seem fine. Solid day

Weekend

Sunday, March 7th-RKC Prep Class
16kg TGU x 10min(pausing each stage working on form)

Clean Practice

Mastering the Clean Workout:
20kg used for
Deadlift Hip Snaps
Explosive Lunge ups
Low Pulls
Full Tension planks
Cross Cleans
Lunging Cleans
Bottoms up Cleans

Saturday, March 6th-Advanced KB Class
20kg Swings x 5min(non stop)

Man Maker complex: 1,2,3,4,5 reps of
(2)16kg used for
Burpees on kb
Renegade rows
Cleans
Front Squats
Push Press

Windmill work to finish

Thursday, March 4th

Prep: Z-health
16kg Goblet Squats x 5
12kg TGU stretches/armbars

C&P Ladders:Medium Day
24kg 3sets x (1,2,3)
24kg 2sets x (1,2)

Wednesday, March 3rd

Prep:Z, Pumps
12kg TGU stretches/armbars
16kg Goblet Squat x 5(prying hips)

VWC Berzerker: :15/:15-16kg R/L, 20kg R/L
16kg x 8reps
20kg x 7reps
-30sets

12kg windmils x 5/5
Finished w/ hipflexor, pumps, Brettzel, Z

Monday, March 1st-8 Weeks till RKC

Prep: Z, Barhangs
20kg TGU x 3/3

C&P Ladder: Light Day(matching pullups)
24kg 3sets x (1,2)
24kg 2sets x (1)

24kg 2h Swings x 100(no rest)

Finished w/ Hipflexor stretch, Z-health

Body is pretty tired, long weekend, we had our Grand Opening and taught 3 intro to KB classes back to back, then BYOB Sunday, and Free classes all this week to kick off the Grand Opening. Taking today off(Tuesday) but will be teaching class and I'm sure will get some work in.

Weekend

Satuday, Feb 27th- Advanced KB Class
Warmup:
20kg Swings x 50
20kg Cleans x 50
16kg Snatches x 50

Complex circuit: ladder of 4,5,6,5,4reps in between each set we did 10 straight leg clam shells
Double 20kg used for
Swings
Cleans
Front Squats

Mastering the clean workout by Paul Daniels RKC Team Leader:
Deadlift Hip snaps
Explosive Lunge ups
Low Pulls
Full Tension planks
Cross cleans
Lunging cleans
Bottoms up cleans

Sunday, Feb 28th-BYOB at Greenlake
20kg used
Swings
DL
Rows
Slingshots
Side step swings
Halos
Press ups
Carries, throws

Friday, Feb 26th

Prep: Z-health
12kg TGU Stretches/Armbars
16kg Goblet Squats x 5(prying hips)

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/ Z, Pumps, Brettzel, Hipflexor stretch