Finishing the week

Friday, Jan 29th
Prep: Z, Pumps
12k TGU stretches/armbars

24kg TGU x 10min
20kg Sprint Snatches x 40reps (10/10 x2)

Dbl Clean&FSQ Ladder:
(2)16kg 1set 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)

Dbl 24kg DL x 12reps

-Low back was giving me issues with the squats so I stopped short and saved it for another day.

Saturday, Jan 30th
Prep: Z, Brettzel, Pumps
12kg TGU stretches/armbars

Clean&Press Ladder:Heavy day
25kg 5sets x (1,2,3) 30reps each arm

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

Finished w/ Hipflexor, Pumps and Z

Did this whole workout in under 30min, low back feels great. Long day tomorrow of BYOB at Greenlake, RKC prep class, and assisting in teaching HKC prep class.

Thursday, Jan 28th

Been super busy, and has been hard to keep up with blogging. Low back has been tight since I assaulted my body on Tuesday.

Prep:Z, Pumps, Bar Hangs
12kg Stretches/Armbars
16kg Goblet Squat/Bootstrappers x 5reps
16kg TGU x 2/2

Clean&Press Ladders: Medium Day
24kg 5sets x (1,2) + matching Pull ups

24kg Goblet Squat x 10
Dbl 24kg DL x 12

Tuesday, Jan 26th

12:00pm workout w/ Shannon
Pups x 20reps
20kg TGU x 10min
24kg Sprint Snatching x 40reps (5/5 x 4)

VWC VO2max 16kg 20sets x 8reps (15:15)

Clean&Press Ladder: Light day
24kg 5sets x (1) +1 pull up

2sets of
32kg Swings x 12
Ropes

2pm- Unloaded 20,000lbs of kettlebells at Kettlebility Studio
Zar Horton RKC Team leader and JJ Blea RKC II from Firebellz in New Mexico came and helped out. Was great to meet them both, glad they were here to help and Zar ran class that night. Was a smoker, spent all day training!

6pm KB Class taught by Zar
Highlights- 20kg and 24kg used in all kinds of circuits/ladders
Lots of swings, 1h, 2h, alt
Pull/catch
Pull/catch/squat/press
Cleans&Press
Snatches + Mtn Climbers
Clean&Squat + Press + Burpees
Ab work with some skull crushers(triceps were super sore for days)

Sunday, Jan 24th

Prep: Z, Brettzel, Pumps, Hipflexor stretch
Pups(Dan John Pushup planks) x 20reps
12kg TGU Stretches/Armbars
16kg TGU x 2/2
24kg TGU x 2/2

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

16kg Goblet Squat/Bootstrapper x 5

Superset: 3sets of
Dbl 24kg Swings x 10reps
Frog Jumps x 10reps

Gripwork:
CoC#1 Holds x 1/1
31lb Pinch Block DL 2sets x 5/5
25lb Plate curl x 1right, 1left(assisted)

Saturday, Jan 23th-Advanced kb class
20kg Swings x 100reps
24kg Deadhang Cleans Practice

Circuit #1:
24kg Cleans x 5,4,3,2,1 reps
Cobra Burpee's done on KB x 5,4,3,2,1 reps
24kg Swings x 20, 18, 16, 14, 12 reps

Circuit #2: ladders of many reps, forgot how many
20kg Cowboy DL
20kg Pull/Catch/Press

16kg Windmill practice w/ Goblet Squats inbetween
Brettzel to finish

Friday, Jan 22nd
Was a off day, but did assist in teaching our basic kb class and moved some weight around
28kg DL an one hand DL
28kg Swings
28kg Rows
Some Halo's, Pushups and Pushup Plank holds

The Saga Continues

Thursday, Jan 21st
Prep: Pumps, Z-health
12kg TGU stretches/armbars
16kg TGU x 2/2 (pausing each step)

24kg Snatches x 10/10, 9/9 (done at snatch test pace)

Double Clean&FSQ Ladder: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
31min:30sec-(took my time)

Finished w/Z, Hipflexor stretch, Brettzel, Pumps

Wednesday, Jan 20th
16kg TGU x 2/2

Clean&Press Ladder: Medium Day
24kg 4sets x(1,2) + 2pullups

Sandbag DL + Ropes:Sandbag is 80lbs
DL x 6reps
Crossovers x 20reps
DL x 6reps
Circles x 20reps
DL x 6reps
Woodchops x 20reps

Been a bit sore but things feel good. Lots of upper body work lately. Starting the ETK Right of passage slowly and working on pressing ladders up to the April RKC. Will be doing some 24kg snatching before most workouts at the same pace it takes to pass the snatch test. Will start doing some workouts in the morning to mix it up and get my mind/body in gear to be more prepared for the RKC.

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