Warm-up Complex
16kg very slow
Right side Arm bar 5, Get-up to windmill 5, bent press 2, OH squat 3, Get-down
repeat left side
2 rounds

LCCJ 24kg
3x 2, 4, 6
14 min
Could have finished faster. Form felt great.

T-spine mobility
Brettzell
hip flexor quad stretch
Piriformis
hamstrings

Monday

Morning recharge, mobility, t-spine stuff, arm bars,

4 hours later

Viking Push press Double 16kg
3 x 2,4,6 felt very easy with noticeable power increase and form felt on.
16kg front snatch 1x10r/10l
16kg side snatch 1x10r/10l

The VPPress and the LCCJ makes my glute medius ache like no other.
Cant wait for Wednesday LCCJ with the 24kgs and Friday going for the 32kgs. Form feels right.

Fridays Workout

Double 32kg Military press with 5 squats at top of each rung.
3x1,2 then 5 squats

Double 32kg 2x20 touch and go dead lift

later that day;



32kgx10sw x3 40-45sec rest between sets. Full power
36kgx10sw x3
40kgx10sw x3
90swings

Swing ladder
32kg, 36kg, 40kg - 40 sec rest between arms.
r10, L10, r10
L10, R10, L10
60swings

various movements for warm-up
No time today.

32kg/24kg
3x1,2,3 snatch press w/ 5 squat at top of each rung.
16 min

2x20 TGDL

16kg Arm bar 5
24kg Gobblett squat 5
Valslide 10/10
Lateral lunge 5/5 to cossack 5/5
pump 5
oh 24kg pump
2 rounds

16kg/32kg Double snatch press w/ 5 squat at top of each rung
3x1, 2, 3 no rest 5 squat
20 min.

2x20 TGDL

Splits- heal and toe on valslides between two benches. Held contraction for 1.5 min. ouch

Was not on today. Not a bad workout just not like last Wednesday and Friday

Friday Training

Pump
24kg Wall squat 5
24kg Get-up 1/1
2 rounds

Double 32 kg Clean
3 sets x 1 rep

Double 32 kg Military Press Singles with squats
1 double press
1 double press then 5 squats
1
1 then 5 squats
1
1 then 5 squat

2x20 touch and go dead-lift
Working up to 3x123 will go to snatch press rather than clean once I get my other RKC 32kg. One of the 32 kg is some off brand with a huge handle. Will probably kill myself trying to double snatch it.

Felt strong and feel like 3x123 will be here shortly.

On another note I have a client who hit a plateau with weight loss. Once I convinced him that he needed the food journal to see what was keeping the weight on he went from 209lbs to 185lbs this morning in just 7 weeks. Thats 3.4 lbs per week.

Secret to Success with weight loss:
1. There are no rewarding once a week meals or pizzas.
2. No alchohol
3. You can only have carbs in the meal after the workout
4. Exercise correctly 5-6 x per week
5. No dessert
6. Food Journal, blog it, email to your trainer.....
7. Kettlebell

Do This Workout

Thursday Workout

Quick Warm-up

Snatch/Windmill complex
16kg Snatch 5r stop at oh lockout on 5 then 5 Windmills then drop switch repeat left side.
24kg Same sequence and reps
32kg Same sequence and reps
2 rounds no rest.

Swing Weight Ladder 1:1 work rest ratio :::::: from RKC manual
16kg 10right, 24kg 10left, 32kg 10right with no rest
then repeat starting with Left arm
Rest 1.5 min
2 rounds

24kg Get-up 3right/3left
24kg Bottoms up squat 2r/2l
Ab wheel roll-out flat from standing position and hold 3-5 seconds x 1 rep
3 rounds

Stretch

Medium day

Foam roll

Arm bar 16kg
Valslide reverse lunge 10/10
Ohead walks 24kg
Lateral lunge 10/10
x2



32kg/24kg double snatch press w 5 squats at top of each rung.
3x1,2

2x20 touck and go dead-lift

Arm circles
Straight Kicks 10/10
Roundhouse 10/10
Clasp knife splits almost there 3 sets x 1 minute contraction

Grinds

T-spine stuff
Brettzell
inv bretzzell

Warm-up
24kg bottoms up squat 2r/2l
24kg Windmill 5r/5l
x2

3x123
32kg/16kg Snatch Press with 5 squats at top of each rung.
Touch and go Dead-lift 2x20 same weight

After training clients all day couldnt resist.
Get-ups
24kgx1/1
28kgx1/1
32kgx1/1
36kgx1/1
40kgx1/1

LCCJ Day

T-spine stuff
Arm bar
Brettzell

16kg snatch, squat, press 5 each x 1 round

5x2,4,6,8 Double 24kg LCCJ
35 min

Once again I shouldnt have done Get--ups and Gobblets on Thursday. I know it wasnt much but I didnt have that snap and rythm today. Triceps and arms tired sooner than usual.

Practice, Practice, Test

24kg Gobblett squat with hamstring stretch 5
32kg get-up 3r/3l

2 rounds

Its all about the Mobility

Last two nights I did a lot of T-spine mobility from secrets of the shoulder. I thought I had great mobility being able to perform LCCJ correctly tons of arm bars great rotation, but this really helped todays workout tremendously and the overall feeling of my body.

This morning. 7am with clients completed two rounds of the complex as my warm-up.
16kg Press 5, Squat 5, Snatch 5 on right and then work left side w/ no rest.

8am
LCCJ Double 20kg
5x 2,4,6,8
time: 24 minutes 30 seconds

Have felt great all- day

Viking Push Press

Hip flexor/ Lat stretch
16kg pullover 5
24kg Gobblett to hamstring tuck. 5
2 rounds

LCCJ Double 32kg 1/1
Hadnt tried this yet. I have a DD 32 kg and the other 32 kg at the gym is about 6" taller. This Klunker feels very wierd. Need to order DD 32kg.

VPPress Double 16kg
5 x 2, 4, 6
12 min

16kg Front snatch 2x20/20
16kg Side snatch 1x10/10

LCCJ

16kg arm bar 5/5 , Get-up , Windmill 5, oh squat 2/2, Get-down
2 rounds

Long Cycle Clean and Jerk
Double 24kg HVY Day
5x 2, 4, 6
16 minutes

7 minutes faster tan 3 weeks ago.

RKC II

Signed up for RKC II San Jose today.


Wrist, elbow and arm circles 30 each
Straight kicks 10/10
roundhouse 10/10
1 round
16kg
Arm bar 3, Getup 3 , Windmill 3
2 rounds

20kg Long cycle clean and Jerk
5x 2, 4, 6
18 minutes

Hamstring wedge stretch
Negative Pistol to ground 1/1
Pistol to 6" box 2/2