Workout: ETK (Light)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3) x 5
32 kg /  12 kg

Then:

Swings

32kg x 20 with 30 sec off

*Long day today, I had about 10 clients and it was a miracle I was able to fit in this workout. I'm a couple of days since I started my warrior diet. Highly recommended, energy through the roof as well as concentration. Hope to get down to 205# from 220#.

Sep 26, 2009

Workout: ETK (Heavy)

DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Single arm Swings 2 x 15 @ 20 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 24 kg

-Double KB Front Sq  32 kg x 5

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 28 kg

-Double KB Front Sq 32 kg x 3

Then:

Swings 5 x 20 @ 32 kg

Sep 25, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18,550 lbs

Workout: ETK (Medium)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg /  12 kg

Sep 23, 2009

Workout: Timed Intervals

30 sec. work/20 sec. rest = 3 Rounds

1. 2 kb-Swing
   
2. Mountain Climbers
   
3. 2 kb’s-Clean & Press
   
4. Snatch R/L
   
5. 2 kb’s- Front Squat
   

20 sec. work /20 sec. rest= 2 Rounds

1. 1-Arm Swing R/L
   
2. Push-Ups
   
3. 2 kb’s- Push Press
   
4. Snatch- R/L
   
5. 2 kb’s-Thruster
   

20 sec. work/ 20 sec. rest= 2 Rounds

1. 2 kb’s- Cleans
   
2. Goblet Squat
   
3. 1- Arm Row R/L

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

40 sets

7 rep cadence

280 reps

14,840 lbs

Workout: ETK (light)

DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Single arm Swings 2 x 15 @ 20 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
20 kg + 12 kg /  12 kg

Then:

Single arm Swings 5 x 20 @ 20 kg

*Today I workout outside,  I was setting up for boot camp, I brought my TAPS. I did my ETK presses with 2 kettlebells. My right elbow was still bothering me, I think I strain it due to the heavy volume of grip work. So no gripping work till I recover. Glad to be back and working out.

My RKC experience

This past weekend I was very pleased to have participated as an assistant at RKC level I course.  I met really great people there both Senior trainers and participants. Like always it is really great to have a chance to see Pavel work on victims, using simple yet effective system to teach proper technique and watch instant progress. I was also glad to meet Dan John, I am a huge fan of him I just finished reading his book, both entertaining and resourceful; Coach Dan is a true inspiration; he said it best about the RKC system, "It is a simple system, but it's not easy". I'm looking forward to assist in the future, growing as an RKC and to inspire people to achieve there best.

RKC SEMINAR

I have arrived for the Level I RKC seminar in MN, St.Paul.

I'm very exited that I will be assisting this year. We got a small group but

a great bunch of people including Dan John, Kenneth Jay, and of course Pavel.

Really happy to come across the same people I have done prior certs with, and are here to assist too.

Workout: Snatch Test 100 reps @ 24 kg

*Completed in 3:12

Workout: "Tabata" 

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 16kg

A2) Double KB Vicking Press @ 16kg

A3) Double Front Sq @ 16kg

A4) Jump rope

A5) Burpee Dead Snatch @ 16kg

A6) Doulbe Racked KB Rev Lunge @ 16kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 16kg

*8 Rounds

Once again a brutal workout. I did this workout about 8-10 weeks ago, it proves to be just brutal every time; I wanted to go up in weight but I was smart to stick to 16kg. Yikes this one really hurt, had to push myself to do this one; but felt good afterwards.

Sep 15, 2009

Workout: ETK (light)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg
Then:
100 Snatch test.

*Completed in 3:30, ready for RKC 

Workout: Density Day

Row 2000 meter @ 7:00 min

Then:

- 5 Deck Sq/burpee/push-up

-10 Ball slams @ 25#

-15 KB Swings @ 24 kg

*Completed in 19:45. I was shooting below 20 min, I wanted to do burpee pull-up by I had some elbow pain, I usually push through the pain but I need to be fresh for RKC this weekend.

Sep 12, 2009

Workout: ETK (Medium)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg /  12 kg
Then:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)

*I went down in weight for my pull-ups, I really wanted to get quality pull-ups. 

Workout: Max Power/Stength

Warm-up:

- Run 1 mile with Vibram 5 finger

- DROM

- Goblet Sq 10 x 2 @ 16 kg

- Push-ups  10 x 2

- Pull-ups    5 x 2

- Arm-bar  3 x 2 @ 16 kg

- TGU  3 x 2 @ 16 kg

- Swings 15 x 2 @ 32 kg

Then:

KB Snatch 32 kg x 5/ 40 kg x 5/ 44 kg x 5/ 44 kg x 5/ 48 kg x 3

Then:

Deadlift 315# x 5/ 345# x 5/ 365# x 5/ 385# x 3/ 405# x 2/ 430# x 1/

440# x 1 PR

Then:

Pistol Sq BW x 3 /3/

One Arm Push-up x 3 /3/

*Tough workout today. The heavy snatch in the beginning was helpful with what follow next the DL, I wasn't going for a new PR but I felt so good that I just kept going; I also started wearing a belt after I got above 400# which helped me brace better.

Workout: Active Rest

Bikram Yoga 90 min

*Today I tried Bikram Yoga, my buddy wanted me to try it and I know of a couple of hardcore kettlebell guys that have tried it as well. Well it was brutal, wasn't prepared for the heat and I hang in there until the last 15 min remaining, I was getting dehydrated and didn't bring enough water. I decided to do this at the last minute and didn't prepare myself; but I was happy to hang in there, some guy even puked in class. Well I hope to make this a regular weekly torture. Definitely a new level of discomfort.

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

36 sec on: 36 sec off

24 kg

16 sets

16 rep cadence

*Late workout, started tackling the 36:36 protocol with a very bad performance, perhaps cause I didn't have chalk, no excuses. Grip gave out and I was afraid in tearing a hole in my hand; maybe next time.

Sep 7, 2009

Workout: ETK (light day)

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg / 16 kg
Then:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)

Workout: Circuit

4 rounds for time.

-10 Double Snatches @ 16 kg

-10 Double Vicking Press @ 16 kg

-10 Double Squat @ 16 kg

-10 Double Swings @ 16 kg

-10 TRX Atomic Push-ups

-10 Pull-ups

*Completed in 14:40, about a minute and a half less than I did 3 months ago. Today I was trying to get out of a workout, but after revisiting Steve Maxwell a 56 year old kettlebell master I had no excuses. Steve is one of my inspiration for biggining my kettlebell obsession. He used to weld his own kettlebells, before dragondoor started  fabricating them. 

Sep 05, 2009

Workout: Variety Day
Arm-bar
TGU
Windmill
Bent Press
Overhead Sq
*Repeat this in a sequence twice, with 16 kg
Then:
24 kg TGU x 3 R, L
24 kg Bottom-up cleans x 5 R, L
24 kg P&J x 5 R, L
24 kg SLDL x 5 R, L
24 kg Snatches x 5 R, L
24 kg Swings x 5 R, L
*Go through this sequence with very little rest as possible, 1 min rest after completing the sequence. Completed 3 rounds

Workouts for the Past couple of Days...

Sep 3, 2009

Workout: ETK 

Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg / 16 kg
Then:
Swings
32 kg x 25 /2 sets with 30 sec break

Sep 2, 2009

MVO2 Protocol
Snatches 15:15 7 reps @ 20 kg / 80 sets

Sep 1, 2009

Workout: Strength

Row for 5 min

Deadlift 315# x 5 /2 sets  325# x 5 /2 sets

Pistol SQ +16 kg x 3 / 4 sets

One Arm Push-ups  x 3 / 4 sets

Neutral Pull-up x 5 /4 sets

Finsher:

Snatches 3 x 5 @ 32 kg R, L / rest 30 sec betwn sets