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- KB heavy snatch day
- Armbars 12kg 3+3, halos 12kg 8+8, TGU 12kg 3+3 to warm up
- 5 x 1 chinups, Z between reps - felt great
- 5 x 5 24kg hike/swing/park
- 1 x 12 24kg 2H SW
- 20kg SN - 5 x 4 L/R, 5 x 3 L/R, PR
- Skipped pinching work, forearms felt pretty tired
- First run with new garmin 210 - lower tech but seems to work fine. HRM kicks in late, same as old one
- 3.4 mi., 37:34, ~10:45/mi.
- KB intermediate - Kevin
- Complexes vs. chains - which is harder?
- Pattern: 1H SW 3, 4, 5, SN 3, 4, 5, FSQT 3, 4, 5
- Complex, then chain on each side - all reps w/14kg
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| Complex Chains |
- KB high volume snatch day; went rogue after watching Tracy Reifkind vids
- Armbars, halos, bone marrow lunges, stepdowns to warm up
- 16kg TGU 1+1 x 2 sets, took a little tension out, felt great
- 20kg GSW 1 x 8
- KB SN 14kg - 170 in 10 min, 100 in first 5 min. Had about 30 sec. left at end.
- KB press day
- Hip openers, pumps, balance work, foam roll, brettzel
- Arm bars 14kg 3+3, halos 12kg 8+8
- TGU 14kg 2+2
- GSQ 20kg x 10
- MP (14kg x3, 16kg x 2, 20kg x 1) x 5 sets
- BB DL 5, 3, 2 @ 145, 165, 185
- 1H SW 20kg 10+10 x 6 sets
- Plate pinches - 2x25lb smooth side out x 3 L/R, PR
- No exercise - busy pre-turkey day at work, school
- Got CoC #T and #1 grippers - closed the T and almost closed the #1 out of the box!
- Pre-turkey workout at Kettlebility - Andrea
- 10 min. warmup, 10 min. warmdown, 40 min. of stacking workout below, all w/one bell (14kg). Anyone who got through the whole thing won a book (there were no winners).
- Got to Lizards, so 55 separate exercises.
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| T-Day Stackfest |
- Warmup: Armbars 12kg, 12kg Halos x 8+8, 12kg 1/2 TGU x 3+3
- GSQ 24kg x 5
- Chins 5 x 1
- HSP 24kg x 5
- 2H SW 24kg x 12
- SN 20kg 3+3 x 10 sets - last couple of reps a little shaky
- Lever block - 4 x 7 L/R - forearms pretty tired
- Warmups - ASLR, soft rolls, halos 14kg 6/6, armbars 14kg 2/2
- TGU 24kg 1+1 x 2 sets - to elbow only, hard
- Various TRX, wall prying to open hips
- 5 x (KB SW 2x12kg x 5, KB LCCJ 2x12kg x 5; KB SW 2x14kg x 5, KB LCCJ 2x14kg x 5), rest between weights/sets.
- Run - Greenlake, 3.4 mi., 39 min., 11:28/mi. Tired after long workday Saturday, walked as needed. Beautiful, sunny day.
- Warmups - 12kg arm bars, 12kg halos 8+8, ASLR, soft rolls, frogs
- TGU 16kg 1+1 x 2 sets. Felt good.
- GSQ 20kg x 8
- SN 12kg - 9 min., 13 x 12, 1 x 11, 147 reps total. Rests on floor; need to move them to lockout.
- Overhead holds 24kg - 1+1 x 30, 35, 40 sec., PR
- Gripper - 3+3 x 5 sec. hold, closed all reps, PR
- Intended to work out, but didn't happen.
- KB intermediate - Chris - focus on program minimum
- 10 min. TGUs - alternating 1/1 w/ 10kg, 14kg (one bell heavier, one bell lighter than normal)
- 10 min. SW - alternating sets w/ 20kg, 14kg, rest as required
- 3, 4, 5, 3 x (DBL DL 20kg/28kg, switch sides; renegade rows 2 x 16kg; FSQ 16kg L/R w/push press to 5 sec hold at end)
- 100 SW, light bell (12kg) w/o stopping
- 3 position abs: 10, 8, 6
- Massive forearm pump for everyone
- Day off - sore from yesterday's workout
- KB intermediate - Kristine - crazy workout
- 25 DL/50 SW - 16kg
- Hamstring sliders - 5
- 5 x (DBL DL 2x24kg x 3, 1H SW 20kg x 5)
- 20 DL/40 SW - 16kg
- 5 x (CL x 5, PR x 3, KS row x 5, all w/14kg)
- 15 DL/20 SW - 16kg
- Holds - 1 min. OH, 1 min. rack, 1 min. suitcase L/R, 14kg
- 10 DL/20 SW - 16kg
- Medicine ball throws to hip w/partner
- 5 DL/10 SW - 16kg
- Bicycle abs x 15 w/feet off floor
- New program from the coach, three days a week instead of four since I wasn't getting four done anyway.
- Warmup - brettzel, soft rolls, ASLR, TRX squats w/prying, arm bars
- Halos - 12kg - 8 + 8
- TGU - 12kg - 2 + 2
- GSQ - 16kg - 1 x 10
- KB PR - 14kg x 3, 16kg x 2, 20kg x 1 x 5 sets
- BB DL - 135 x 5, 155 x 3, 175 x 2
- 1H SW - 20kg - 10 + 10 x 5 sets w/rest between hands and sets
- Simple, but far from easy!
- Coach highly recommended taking a day off before starting the new program
- KB intermediate class - Kevin
- Main workout: snatch 5+5, 1H FSQ 4+4, renegade rows 3+3, 15 min.
- Taiji class - usual suspects, fun workout
- Session w/Kevin @ Kettlebility; new Z drills w/eyes closed and looking left
- Some workout done, but not written down
- Appetizer: 3 swings, 3 snatches, 3 FSQ, press to OH hold, get down, get up, swing/switch. 10 min.?
- Main workout: 20 alternating swings, 3/3 1/2 kneeling halo, uppercut drill, 10 GSQ, 5/5 renegade rows
- Did not write bell sizes down
- TGU 12kg - 2+2 to hand, w/prying
- GSQ 20kg 2 x 6
- SN EDT 16kg 16x5, 14x4, 11x3 - 169 reps. Wasn't feeling the love, this seemed like plenty
- Lever block - 10 lbs. 6/6 x 5 PR
- Warmups - usual suspects
- TGU 16kg 1/1 x 3
- GSQ 16kg 1 x 10
- OH holds 24kg 4/4 :25 sec (PR)
- 2H SW 24kg :15/:15 @ 10 reps, 12 sets (couldn't reach 10 on 13th one)
- Gripper 4/4 5 sec. hold
- Ran to KB class - 0.7 mi.
- TGU 12kg 3+3 to warm up
- PCP 50 reps - alternated 16kg and 20kg
- 4 x (pushup -> pike x 5, back bows x 3 10 breaths, 1/2H SW 20kg 5x5)
- For time - 1 CL, 1 SW, swing switch, 1 CL, 1 SW. Started with 16kg, dropped to 14kg
- GSQ - 20kg x 8, then suitcase DL to a hold 20kg L/R, GSQ x 6
- Various knee flip patterns at end
- Ran/walked to taiji - 2.5 mi. - about 1.25 hrs of practice (legs tired)
- Ride to lunch w/Tom
- Walked home from lunch, ~1.8 mi. Total of 5.1 mi. of walking running, ~13 min./mi. pace
- Did not do much warmup - pressed for time
- TGU 12kg - 3+3. All reps felt good.
- GSQ 20kg - 2 x 6. Did TRX SQ before, reps felt really good.
- SN 12kg - 7 min. 140 reps. Timed sides to hit 10 reps on 30 sec. mark.
- BB DL - 2 x 135, 155, 175, 195, 215. Last set hard.
- Lever block - 10 lbs. 5/5 x 6 sets.
- Gyro - planned to take it easy, but ended up doing hamstring series w/Lindsey & Jean. Fun!
- Warmups - wall SQ, brettzels, foam roll, frogs, ankle tilts, toe pulls
- TGU 14kg - 3/3. Still hard but getting easier.
- KB PR - 1, 2, 3, 4 x 12kg, 14kg, 16kg. All reps felt good. Music in bsmt helped.
- SN 20kg 5/5 x 5 sets
- 1H SW 2kg 5/5 x 5 sets
- Gripper - 3/3 x 5 sec. hold. Right hand is getting close!
- KB intermediate - Andrea
- TGU practice to warm up, with hip openers to increase ROM. Worked w/12kg.
- Main workout - 15 min of:
- DBL DL 2x28 kg x 5 reps
- Static start swings 24kg x 5
- Super slider x 5
- TRX postural pulls x 5
- KB OH reverse lunges 14kg 3/3
