Workout: Strength

Prep work: Mobility work, TGU, swings

Then:

Clean & Jerk

(2-28 kg) x (2, 4, 6) x 3

Then:

A1) Sumo Deadlift 3 x5 @ 315#

A2) Incline DB Chest Press 3 x 8 @ 75#

Then:

B1) Elevated Single Leg Sq 3 x 5 @ BW

B2) Renegade Rows 3 x 5 @ 28 kg

Then:

C1) Windmill 3 x 5 @ 20 kg

C2) Leg Raises 3 x 5 @ BW

FINISHER:

TABATA : ROPES / SWINGS 8 ROUNDS

Mar 30, 2010

Workout: Conditioning

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

40 sets

20 kg /8 rep cadence

320 reps

Volume: 14,080 lbs

* Very short workout didn't have the time to do 60 sets, the 40 sets felt good and felt like I could have done 40 more.

Workout: Strength

Prep work: Z-health prep work, mobility drills, Get-ups, Swings

Then:

A1) (Clean & Press Ladder (1, 1/2, 1/2/3) 36 KG

A2) Weighed Pull-ups + 12 kg

A3) Double Front Sq 28 kg x 5

A4) Figure 8 to a hold 28 kg x 10

A5) BW Dips x 8

A6) KB Swings 48 kg x 20

*120 sec rest after each ladder completed, repeat 4 times.

*Workout took me about 30 min, which is all I had; the clean and press ladder felt good moving up to the 36 kg.

Mar 27, 2010

Workout: Conditioning

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

50 sets

20 kg /8 rep cadence

Volume: 17,600 lbs

* I decided to lower the weight to 20 kg instead of 24 kg, this was a better fit, wanted to make sure the form stay right and I could actually go up to 80 sets.

Mar 26, 2010

Workout: Strength

Prep work: Z-health prep work, mobility drills, Get-ups, Swings

Then:

A1) (Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
36 kg / BW + 12kg

A2) Double Front Sq 28 kg x 5

A3) Dips x 8

A4) KB Swings 40 kg x 20

*120 sec rest after each ladder completed, repeat 4 times.

Workout: Conditioning

Mobility Drills

40-20 circuit

Swings w/24 kg

Double Clean & Jerk w/2-24 kg

Goblet Sq w/24 kg

Burpee Snatch w/16 kg

Upper Cuts w/16 kg

Renegade Rows w/2-24kg

*Rest 1 min after completing the circuit

*Completed 4 rounds, had very busy day and this was the perfect 30 min timed workout.

Mar 23, 2010

Workout: Conditioning

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

40 sets

24 kg /8 rep cadence

Volume: 16,960 lbs

*Started back up again with the VWC protocol and added 1 extra rep and it was very intense. I felt that 7 reps wasn't as challenging but the 8 is too challenging, it brought out also technical issues as well. I think I might reduce the weight and keep the cadence at 8. Glad to be back on this Protocol.

Very...Very long couple of weeks. I'm finally back writing on the blog.

After wrapping up a two day seminar with Master RKC Kenneth Jay and TLRCK Dr. Mark Cheng I'm feeling truly grateful for the experience. Doc and Dane eloquently delivered two days of dense, informative and practical information on kettlebell fundamentals while reinforcing the Hardstyle Methodology of training. As an RKC veteran myself I was astonished at how much new information I learned over the course of the weekend. Old traditional methods were reinforced just as new techniques were gained. Special thanks to team Precision Athlete for all the hard work, especially to comrade RKCII Rick Garrigan for demonstrating superior leadership and showing me how a true professional takes care of business. Looking forward to future endeavors with these accomplished fitness experts!

Workout: Strength

Prep work: Z-health prep work, mobility drills, Get-ups, Swings

Then:

A1) (Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg / BW

A2) Double Front Sq 24 kg x 6

A3) Dips

A4) KB Swings 40 kg x 20

*120 sec rest after each ladder completed, repeat 4 times.