Workout: Open Circuit

5 min Row 

Then:

Clean Squat & Thruster @ 95#

Kettlebell Swings @ 24kg

KTE (knees to elbow)

30-20-10 for time

*Completed in 22:15, very tough workout specially after doing heavy front squat the day before, but I like the challenge.

Bootcamp in the park:

We had a great class in the park today, it was a beautiful day and we also had a great turnout. On lookers were wondering about the tool we were using, "the Kettlebell" and we had audiences at times. Our clientele varies from runners, tri-athletes and moms; and  all of them are challenged by the kettlebell. We also added a very cool new tool, a 1 inch and a half 50 foot long nylon rope which we use for undulation or waves; which targets the core. Next week we are breaking out the TAPS (tactical athlete pull-ups system) which it will be great outdoors for pull-ups as well as attaching the TRX, can't wait to mix all these tools together, then we will really have a show.

Workout: Strength
Warm-up: 5 min rowing, joint mobility drill, foam rolling
KB Swings 3 x 15 /32kg/
Then:
Double KB work
Clean & Press 32kg x 5/ 36kg x 5/ 36kg x 4/ 36kg x 4
Front Squat 32kg x 5/ 36kg x 5/ 36kg x 4/ 36kg x 4
Renegade Row 32kg x 5/ 3kg x 5/ 36kg x 4/ 36kg x 4
SLD 32kg x 5/ 36kg x 5/ 36kg x 4/ 36kg x 4
Snatch 32kg x 5/ 32kg x 4/ 32kg x 4/ 32kg x 3

Workout: Endurance

Run 5k

*time 24:35

Workout:  " Unworthy" 

Squat: 80-40-20-40-80 
KB Swing: 40-20-10-20-40 
Pull-up: 20-10-5-10-20 

Push-up: 20-10-5-10-20

Sit-ups: 20-10-5-10-20
Five rounds 
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up + 20x Push-up + 20x Sit-ups
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up + 10x Push-up + 10x Sit-ups

*I ran out of time so I only completed 4 rounds; I like this workout and I will try it again sometime in the future.

*Took 5 days personal break glad to be back, I have about 1 month to prepare for RKC II.

Workout: Strength

Dynamic warm-up

KB Snatch 36kg x 5/ 40kg - 3 x 5

A1) Goblet Squat 48kg - 3 x 8

A2) Clean & Press 32kg - 3 x 8

B1) Pull-ups BW - 3 x 10

B2) SLD 24kg - 3 x 8 

C1) Windmill 24kg - 3 x 5

C2) Knees- elbow BW - 3 x 10

05/20/09

Workout: "Renegade Manmaker"

21-15-9

Renegade Manmaker

400 m run

*completed in 16;40

Workout: "Work Capacity"

5 Pull-ups

10 Burpees

15 Ball Slams

20 JAX

complete 10 rounds for time

*16:10

Workout: Strength

Dynamic Warm-up

Then:

TGU 24kg x 5/ 32kg x 3/ 36kg x 2/ 40kg x 1/ 48kg x 1

Swings 32kg - 3 x 15

A1) Double KB Front Squats 32kg x 5/ 36kg - 3 x 5

A2) C&P 36kg x 5/ 40kg x 4/ 40kg x 3/ 40kg x 3

B1) SLD 36kg - 4 x 5

B2) Renegade Row 36kg - 4 x 5

FINISHER:

VO2 Max  24kg - 8 reps x 15 sec/ 20 sets

*went really heavy today try focusing more on volume, I like starting with the TGU and the swings first. the VO2 max felt great after the workout the 24kg felt like the 16kg.

Workout: Endurance

4 mile run

*completed in 32 min

Workout: Max Power, Max Strength

Dynamic Warm-up

Then:

KB Snatches 32kg x 5/ 40kg x 5/ 48kg - 3 x 5

Then:

A1) Pistol SQ 16kg - 4 x 5

A2) Weighed Pull-ups BW+16kg - 4 x 5

B1) Single Arm DB Chest Press  85# x 5/ 90# x 5/ 95# - 2 x 5

B2) SLD  32kg - 4 x 5

C1) Windmill 32kg - 3 x 5

C2) Leg Lift BW - 3 x 10

*rest 90 sec after the completion of each superset.

05/14/09

Workout: Endurance

Row  5000m

*completed in 17:51

Then:

Complete 100 KB Snatches w/24kg for time

*completed in 4 min

Workout: Task
Warm-up 5 min row
Then:
Double KB Snatch @ 24kg
5-Pull-ups (bar to chest)
10-Push-ups
15-BW Squat
Do as many rounds as possible in 20 min add a rep of snathes after completing each round.
*Completed 10 sets, total of 55 snatches, 50 pull-ups, 100 push-ups, 150 squats.

Workout: Endurance
Run 5 miles
*Completed in 41:30

Workout: Strength

Warm-up: 5 min rowing, joint mobility drill, foam rolling

KB Swings 3 x 15 /24kg/

Then:

Double KB work

Clean & Press 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Front Squat 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Renegade Row 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

SLD 28kg x 5/ 32kg x 5/ 36kg x 4/ 36kg x 4

Snatch 28kg x 5/ 32kg x 5/ 32kg x 4/ 32kg x 4

Then:

VO2 Max 16kg - 9 reps x 15 sec. / x20 sets

05/08/09

Workout: Circuit

Round 1

2000m Row @ 7:00 pace

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace

15-Pull-ups

15-Target Ball toss @ 20#

15-Push-ups

15- KB Snatches R,L @ 16kg

*Completed in 26:45

Workout: Endurance

Run 4 miles

Then: rest 5 min

RKC 5 min Snatch test : completed 120 

05/06/09

Workout: Strength

Dynamic warm-up: DROM, Arm-bar

Then:

TGU  24kg x 5/ 32kg - 2 x 3

Swings 32kg - 3 x 20

Then:

A1) Floor Press 36kg x 5/ 40kg x 5/ 44kg x 3/ 48kg x 3

A2) Barbell Front squat  135# - 4 x 10

*Working on floor press to help on the lock out for the clean and press.

B1) Weighed Pull-ups 24kg - 3 x 3/ 32kg x 2

B2) SLD  (2) 32kg - 4 x 5

Workout: Interval

Row 1000 meter x 4

Rest 60 seconds between intervals

Keep  a 3:30 pace

* Interval 1 - 3:20, 2- 3:25, 3-3:29, 4-3:31

Workout: Max Power, Strength

Warm-up: Foam Rolling, Dynamic ROM, TGU, Swings

Then:

KB Snatch: (32kg x5/ 36kg x 5) warm-up.  40kg x 5/ 48kg - 3 x 5

KB Push/Press: 40kg x 5, 48kg - 3 x 3

Then:

A1) Pistol: BW + 16kg - 4 x 5

A2) Resistance Push-ups: BW + 2" band 4 x 10

 

B1) Glute-Ham Raises: BW - 3 x 5

B2) Pull-ups: 3 x 10

C1) V-ups: 3 x 20

C2) Wheel Rollout: 3 x 8

*Today I focus on max power, and max strength for lower body with moderate or light upper body. Next strength session I will reverse to max upper body with moderate or light lower body.

Rest Day....

Very long week,  getting ready for the week ahead.

Workout: "Tabata Protocol" 

5 min easy row

Then:

20 sec of maximum intensity, 10 sec rest. Repeat 8x 

Rowing (103m, 105m, 106m, 104m, 105m, 104m, 106m, 104m)

Squat ( 18, 18, 18, 18, 18, 18, 18, 18)

Push-ups ( 21, 17, 15, 13, 10, 9, 7, 7)

Kipping-Pullups (9, 7, 6, 5, 5, 5, 5, 5)

Sit-ups ( 20, 18, 16, 15, 13, 12, 12, 10)

*Rest 1 min between movements

05/01/09

Workout: Max Strength

Dynamic Warm-up

Then:

Double KB Snatches  - 24kg x 5/ 28kg x 5/ 32kg - 2 x 5/ 36kg x2

Then:

A1) Sumo Deadlift -  275# x 5/ 315# x 4/ 365# x 3/ 405# - 2 x 1

A2) KB Clean & Press - 32kg x 5/ 36kg x 5/ 40kg - 2 x 3/ 

B1) Pull-ups - BW x 12, 10, 10

B2) SB Leg Curls - BW - 3 x 15

C1) Windmill - 24kg - 3 x 5

C2) Knee - Elbow - BW - 3 x 10

 

*Felt tired today, long week finishing up the website and getting ready for weekend KB bootcamp classes. Starting a split routine on Monday to get me prepared for RKC II.