Prepwork:Z, Brettzel, Pumps, Hip flexor stretch
12kg TGU stretches/armbars
16kg TGU x 2/2
16kg Goblet Squats x 5 (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
28min:17sec- 2min faster

Circuit: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8/8reps
Frog Jumps x 10reps

Gripwork:
31lb Pinch block DL 2sets x 8/8reps
24kg BU clean holds x 1/1
CoC#1 holds x 1/1

Finished w/ Brettzel, Bar Hangs, Pumps, Z

Struggled to get motivated today but once I got started things went really well. Diet has been way off this last week. Starting the week off with a good training session and dinner tonight should let me hit it hard tomorrow(I hope). Let the good times roll!

Pre and Post Turkey Day Training

Friday, Nov 27th
Prepwork: Z, Pumps, Brettzel
12kg TGU armbars/stretches

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
x56sets (PR!)

Finished w/ 12kg Windmills
Brettzel, Z, Pumps

Thanksgiving workout- 9am
Circuit #1 x 4rounds 1:oomin each station
Double 16kg DL
Double 24kg Farmers Walks
20kg 2h Swings
Rope Work- Alternating Waves

Circuit #2 x 4rounds 1:00min each station
16kg Figure 8's
Rope Work- Grappler Throws
16kg Hot Potatoes
Double 16kg Cleans

Circuit #3 x 3rounds
20kg Upright row x 5right
Pushups x 5
20kg Upright row x 5left
Pushups x 5
Frog Jumps x 10

Was a fun training day, did this workout with some friends and family in Tacoma at Chambers bay golf course in the rain. Just setup some stations and we went at it. Everyone had fun and we got lots of on lookers wondering what the hell we were doing as they did there 5mile run around the golf course.

Quick Training

Prep: Z, Pumps, FTWSQ, Bar Hangs
12kg TGU stretches/armbars

16kg TGU 2/2(done very slow pausing each stage)

Deadlift:
135 x 5
185 x 5
205 x 5
185 x 5

Circuit: 3 rounds (no rest)
32kg Cleans 5/5reps
Push ups x 5
Burpee's x 10

32kg Overhead Static Holds :35sec x 1/1

Finished w/ Z, Brettzel, Pumps

Short on time today, been staring at my barbell for awhile now and deadlifting sounded fun. Been awhile felt good. Busy week, heading to the family's house in Tacoma tomorrow.

Hardstyle Weekend + Monday

Monday Nov 23rd
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.

Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...

RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders

24kg Clean&Press Practice
20kg Snatch Practice

Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU

Lots of Reps, and technique work for cleans, presses and snatches. Solid day!

Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase

Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)

28kg TGU on both sides, took turns spotting each other with heavy weight

Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise

Late Friday VWC Berzerker

Prepwork: Z, Pumps, Brettzel
16kg Halo's x 5/5

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
x30sets

Finished w/ Brettzel, Z, Pumps

Was hard to get motivated today, had a big breakfast and a even bigger lunch with friends. Did a short VWC session around 8:00pm which is not the usual time I train. Made it short enough to not interfere with a big kettlebell weekend headed my way.

Fun Thursday

Prep: Z, Pumps
12kg TGU stretches/armbars

16kg TGU x 2/2
32kg TGU x 1/1

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

Superset: 2sets of
32kg Pull&Catch x 5reps
16kg Figure 8 holds x 8/8reps

Double 24kg Swings&Cleans: 5sets x 5swings + 5cleans

Double 24kg Presses:
3sets x 3reps
2sets x 2reps

Overhead Static holds: 32kg x 1/1 (:35sec hold)

Gripwork:
31lb pinch block DL x 5/5
20 pushups
31lb pinch block drop&catch 3sets x 6/6reps
20 pushups
25lb Plate curl x 1/1 (nailed both sides!) PR
CoC #1 holds x 1/1

Finished w/ Brettzel, Z, Pumps

Just had some fun today, took a few video's. I haven't done a 32kg getup in a long time and it was pretty smooth. Think I could have even done the high pelvis.

La La Ladders

Prepwork: Z, Pumps, FTWSQ, Hipflexor stretch
12kg TGU armbars/stretches

16kg TGU x 2/2reps

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
30min:30sec- 2min faster

Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)

Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch