Off day- but did some grip work

20kg Bottoms up cleans x 5/5rep
31lb Pinch block DL x 5/5
25lb Plate curl x 1/1 (assisted, right hand is almost there unassisted.)
C0C #1 holds

VWC

Prep: Z-health in snatch and swing pos, FTWSQ, Bar Hangs

12kg TGU stretches and armbars

VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 31sets

Finished w/ Z, Brettzel, Bar Hangs

HR monitor geeked out so didn't get any data. Left side started to gas out a bit early so I called it quits. Snatches felt crip and fast.

HKC Certified

Was a awesome weekend. Learned tons, could not write fast enough when Pavel was teaching and correcting students before the next workout or practice happened. Kenneth Jay and Dustin Rippetoe were my Team Leaders, both were super. Was able to hang out in the evening and morning coffee with Pavel and some of the Master and Senior RKC's thanks to Andrea Chang introducing me. I was pretty much a fly on the wall just listening to everything that was said. Was like a mini workshop. Truly a great experience.

Monday Workout

Warmup: Z, FTWSQ

12kg TGU stretches and armbars

Suitcase Deadlift:

32kg 4sets x 5/5rep

Clean & Press + Pull ups Ladders: Matched presses w/ pullups

20kg 5sets x (1,2,3) 30reps

Last training day till HKC

Warmup: Z-health in swing position, Brettzel, Bar Hangs, Hip Flexor stretch

12kg TGU Armbars and Stretches

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

Tabata 1H Swing: :20sec work :10sec rest x 8 rounds
24kg x 13,13,13,13,12,12,12,12

Rope + Push ups: Throws done w/ both ropes in one hand, Push ups done on kettlebell (similar to diamond pushups)
3 sets x 10/10 Grappler Throws + 10 Pushups

Finished w/ Brettzel, Hip flexor stretch, Bar Hangs and Z

Taking the next 2 days off, will stretch and do lots of Z-health. Fly out to MN for the HKC on Friday. Exciting!

My brother stopped by to check out the new flooring and do a workout which I tossed together for both of us to enjoy. He has been coming by twice a week to train after work.

Warmp: Z-health, ASLR
12kg TGU stretches and armbars

16kg TGU 3/3

Circuit: 3 rounds, no rest
20kg Clean & Front Squat ladders (1,2,3)reps
(2)16kg Cross Walks (one bell over head, other hanging and go for a walk then switch)
1:00min of Towel Swipes

Grip work:
31lb pinch block DL and Cleans
25lb Plate curl

New Flooring

Finished up my floors these past 2 days in my home gym. Bought 17 4'x4' interlocking rubber mats from Greatmats. Had a good friend of mine who knows his stuff help me redo some of my concrete and lay down the matting. It looks awesome. Been working hard on that, and cleaning up the place to maximise floor space. I broke it in today with a quick workout seeing it was dinner time and I just wanted to get a workout in.

Pull up ladder:
3sets x (1,2,3) 18reps total

24kg Goblet Squat + Swings: never set bell down, no rest
5,4,3,2,1 + 15swings each set

Some ab work:
16kg Russian twists x 10reps
16kg other quick things I don't have cool names for..

Saturday KB Class

Z-health
Lots of Turkish Get-ups..few form corrections. Worked on keeping neck/face loose during movements

Brutal Snatch workout: 16kg used-15mins. Snatching 15R/15L 1st minute, 14/14 2nd minute, 13/13 3rd minute all the way down to 1/1 snatch. Slowing the snatches as you climb down the ladder resting in lockout. Never set bell down. 240reps total. Very challenging!