Friday Heavy Day

Ankle Mobility, Hamstring, Pump
Gobblett squat 24kg, Halo5/5, 16kg press3/3
x3

Workout:
36kg Military Press
32kg piston
3 sets x 1/1

32kg Military Press
24kg Piston
1 set x 3r/3left

24kg Military Press 1x8r/8l
16kg Piston 5r/5l

24kg LCCJ
15sets x 5reps

Love this workout. Great level II prep.

Thursday Recovery

24kg Get-up 3/3 x 3

24kg Snatch 7/7
:30 rest
x11 minutes
154 snatches

Level II Prep Wednesday

Foam roll

Ankle mobility 5/5/5
Lying hamstring stretch w/ feet against wall 5/5
Hip flexor/ quad
T-spine mobility
Arm Bar 16 kg 5/5
2 rounds

32kg Clean and press 2x123
12kg Piston 5/5 at the top of each rung

24kg LCCJ
10sets of 5 on the minute

Monday training

Mobility
24kg Ohead walk
Gobblett

32kg clean and press 3x123
12kg Piston 3x123

24kg LCCJ
1x2,4,6,8

Filming Today

There is nothing like performing Kettlebell exercises in front of a camera and lights for 3hours. There is no such thing as active recovery as you you need to hold your spot for the shot otherwise the shot would never end.

Friday Training

T-spine
Brettzell
Arm bar

32kg Clean and Press
1/1
2/2
3/3
1 arm Swing Ladder Right/Left /Right
20kg x 10 :15 rest
24kg x 10 :15
32kg x 10 :15 rest
3 rounds

32kg Get-up 1/1, 2/2, 3/3

24kg Double Clean 10reps no rest
24kg Bear crawl "gym length"
3 rounds

More filming on Saturday. Website launches end of November.

Thursday Training

5 minute 24kg Snatch Test
Time 4:20
Took one :30 second rest during test which I swing 10right switch 10 left switch and rest once I hit 60 snatches.

24kg Get-up 3/3, 3/3

24kg Bent Press 2x2/2
24kg Piston 2x2/2

Recovery

16kg V02Max 20 sets at 8reps
10 min

T-spine mob
arm bar
bretzell

16kg kb roll up slow 5
16kg deck squat 5
Russian leg raise 5 slow
5lb Y back ext 5
Elevated side plank with dip 5
2 rounds

Light Day

Prep
T-spine mobility
Arm bar
brettzel

Warm-up
arm bar5/5
16kg sots press 2/2
24kg windmill 5/5
2 rounds

Main set 123x2
16kg Piston
24kg Bent press

24kg Swing roundabouts
5r/5l 4r/4l 3r/3l 2r/2l 1r/1l continuous 30 swings 1 minute rest
3 rounds

Wanted to keep the Deadlifts in the program this week but need to trim up slightly for filming this weekend.
Bent presses feel good, its about time to have Doug Nepodal check them again.

Update on my son. Isa and I are taking him to UCLA Wednesday to find out about the spots found on his brain. If your into prayer we need it.
Thanks

Recovery Day at the Park

Met up with a friend for some V02max at the park today. We snapped out 40 sets of 8 at 16kg and called it a day.
Great recovery from yesterday.

Keep Checking back for announcment of our website and what it has to offer.

Friday Heavy

T-spine and mobility
Brettzell
All 16kg
Arm bar 30 sec hold hips flat on ground
Pullover 5
Wall anchored ham stretch 2x5
2 rounds

Warm-up
24kg Windmill 5/5
16kg sots press 2/2
2 rounds

Barbell Deadlift 225x5, 245x3, 265x2
32kg Piston 1/1, 1/1, 1/1

24kg Bent Press 1,2,3, 1,2,3, 1,2,
16kg Pull-up 1,2,3 1,2,3, 1,2,
Goal was 123x3 but decided to stop before last set as I felt fatigue start.

24kg Hardest style Swing
3x10
Not sure the bell has ever moved like this before.

Medium Day

24kg Windmill 5/5
Yoga Pushup forward and reverse 8
Pump
16kg Sots press 2/2
2 rounds

Barbell dead-lift 225x5, 245x3, 265x2
24kg Piston 2/2, 2/2, 2/2

123x2
24kg Bent press
16kg Pull-up

Lats are officially turned on. Cant wait to see how these feel on Friday. Maybe to much with the weighted pull-up. We will see after 2 weeks.

Love this program

Monday October 12th New Program

Arm Bar 5
Hip flexor/ quad/ ham work
Bretzzell
2 rounds

Level II Program
Windmill 24kg 3x3/3

A. Barbell Dead-lift 225x5 245x3 265x2
B. Piston 16kgx5 16kgx3 16kgx2

1 x 3, 2, 1
A. 24kg Bent Press
B. 16kg Pull-up

32kg 1 arm swing 5r/5l x 3 rounds

This is considered the light day. Will do 20kg sets of 3 pistons on med, 24kg sets of 2 on heavy. Adding ladders on the bent press and pull-ups. 2 on med and 3 on heavy. Going to build on this for two weeks and then switch to LCCJ for two weeks.

Goals
Deadlift 400lbs
Piston : Healed broken ankles prevent me from doing these without weight.
bodyweight pistons to 20
32kg x 5/5
Bent press: Perfect technique 32kg x 5/5
Pull-up: 88lb x 1

Friday the 9th

Stopped by gym Friday morning to pay gym rent and couldnt help but squeeze this in.

Ladder 1x12345
All 24 kg

Double Clean
Military Press
Squat
Pull-up
Windmill

Double Swing 3x10

12 minutes

Thursday Oct 8th Training

Heavy Long Cycle Day Double 32kg
5 x 1, 2

Was leaving Friday for anniverssary so had to do this the day after medium day. Not so bad.

3 year Anniversary

Happy Anniversary Isa
Married 3 Years Today.

T-spine mobility
Brettzell
arm bar 16kg 5/5

Warm-up/Activation
16kg Windmill 2 x 5/5
Double 16kg Sots press 2x2/2 Much easier

24kg LCCJ Medium Day
3 x 2, 4, 6 11minutes

Form was on, but was so tired this morning I almost skipped. There is one reason I didnt miss. In Enter the Kettlebell Pavel says dont miss your presses, skip a meal, dont sleep whatever you do dont skip your presses. This is always inthe back of my mind and I dont miss workouts.

On another note, when I got to work Tuesday morning at 5:40 am my wife called to let me know an intruder was trying to get in the front door. She called 911 and of course they were gone bye the time the cops arrived. I left at 5:20; so I believe somebody watched me leave.

Soreness, Bugs and Training

Legs and arms feeling some soreness from shooting just the swing and swing variations on Sunday. Tons of swings have not been a big part of the diet lately but realize that they straighten my body out much more than I thought after all of the LCCJ and level II drills. I cant imagine how this body felt before finding the RKC and all that comes with it.

What bugs?
Spending money on education, free time practicing what you learn and read because your passionate and love training and movement. Co-workers not re-educating, taking what they see you do and applying it to their clients not undertanding why its being done or even care, not making neccessary corrections and teaching it incorrectly.
Do you offer help when the trainer has free time and encourage the RKC?
Yes!
What if this goes on forever with the same people?

Monday Training
T-spine mobility
arm bars

16kg Deck squats 10
16kg pullover rollup 10
Side plank with dips on hand 10
2 rounds

Double 16kg sots press 2/2
3 rounds
This is where I really notice the t-spine work pay-off. Very easy today.

Viking push press double 16kg
3x 2, 4, 6

16kg Straight snatch 1 x 10/10
16kg Side snatch 1 x 10/10



T-spine mobility

Filming

Just finished filming first Kettlebell how-to segment for new website coming in late November. This should be the next level of fitness video. I will be releasing the website name at a later point.

Pray for Finn

Complex warm-up
Bretzzell, arm bar, get-up, windmill, oh squat 5each
2 rounds each continuous.


LCCJ Double 32kg
5 x 2, 2, 2
30 reps total

Lots of clients and food

later,
2:15
Was a little upset about my 4 month old son Finn who has a small hematoma type swelling on left forehead. He had an ultra sound today and there is no swelling in or around the brain. He will have to be sedated Tuesday for an MRI and cat scan. Its hard to see your child with the possibility of sedation and cranial surgery in the future.

Had to get a sweat before heading home.

2:15
24kg swing 3x10 very hardstyle.
The long cycles had much more of an effect than I thought. No POWER. I didnt feel tired going in but a little dead now.

Double 24kg Snatch 5/high pull 5 complex
5 each x 2 rounds

24kg Bent press 3 x 1/1

24kg complex- no rest between movements
Bear crawl across gym, 5 renegade rows each side, 10 triceps push-ups, 5 squats, 10 double swings. no rest and repeat.
2 rounds

I have clients that love this complex. Its a must try for 5 rounds without the pushups.
2:28

13 min

Pray for Finn!

Have a Great Weekend

GTG Variety

24kg/8kg stacked 1 arm press 5 sets x 1/1
First time doing these. They should be called lat finders or lat relocaters.

16kg pull-up 5 sets x 1

Hamstring stretch/ hip flexor quad stretch/leg swings
Piston 5 x 1/1

Completed all as a circuit. Taking my time focusing on every technical aspect of the movement.
36kg Press 1/1 Just to see how it differed from the stacking. Felt good.

Tomorrow Double 32kg LCCJ