FRIDAY!!!!

So todays workout was a little longer than usual so sorry about that. Sometimes things look good on paper!  But if you are a weirdo like Anthony D. you ask for all the classes to be that hard, at least one person appreciated it.

Clean and Squat 5x5 Go heavy Barbell or Double kettlebell

4 to 5 Rounds
30 2HSwing
20 RDL
10 Burpees
10/10 KB Thruster
10/10 KB Highpull

ME:
20kg OAJLC x 5min 7,7,4+3,7,7
16kg Gloved Set 2 swing, 1 clean x 8 RPM x 6min OUCH!

100 Burpees -10 sets of 10 a little rest between each set.
100 2Hswings 28kg -8 sets of 10  1 set of 20

Back to the lab again yo!

Had a few blissful rest days but now its back to my regiment of training for MS.  My forearms are killing me and my hands are still tore up from comp. so today was kind of brutal.  WAAAA!!!!

WU/JM x 15min
20kg OAJLC  x 12,5 5,12 in 3min  I was supposed to do 12, 6 6,12 but I just wasnt fast enough
16kg Gloved set (2 swing 1 clean x 8rpm) x 6min-First gloved set with the 16kg WOWZA I was holding onto that bell for dear life, very difficult!
20kg Rack holds 20kg x 4min 2min per side x 2 -Another smoker, these sets look easy on paper but trust me they are tough.
Going back to gym to do my GPP set.

Class worked on some stability and strength(as always)
WU/JM x 15min
 75% Dead Lift 3x7

5 Rounds
5/5 Chair Press
5/5 Windmill
10/10 Halo Squat
10/10 Bottom Clean

Finisher
30"work/30"rest Russian Twists x 4

Made it successfully through my first competition making Rank 1 in the Long Cycle.  I completed 100 reps on the one arm clean and jerk with a 16kg bell in 10mins.(50 per side, you are allowed to change hands once)  My initial plan was to try for 110reps but after watching other competitors all day I decided to stick with the rep count coach Blackburn set for me which was 10 rpm.  I had about 7seconds to rest in the rack between each minute which really helped conserve energy for the last 2 minutes, which I found to be brutally hard. I was going to try to sprint the last 2minutes but it took all I had not drop the bell.
 Having good form on each lift was more important to me than quantity so sticking with the 10rpm was the smart way go.
I added a 5min 20kg snatch event at the last minute for fun.  You are allowed to change hands as much as you want so it was not that difficult.  I ended up with 52 reps which I was pleased with. It did however tear up my hands and that is going to hinder my training this week. Lesson learned.
To put in the words of a very talented lifter I met this weekend "Kettlebells is Hard"

Todays Class
WU/JM x 10min

Heavy Front Squat 5x3

Dead Snatch x 6/6
One Arm Row x 12/12
HLR x 20
See Saw Press x 1min
OH Walking Lunge x 20
x 3 rounds

I get a few more rest days than its back to work towards Master of Sports.

Wed Class:

Tough one FO SHO!

WU/JM x 10min

75% 1RM Deadlift 5x3

21,18,15,12,9

Dips

Double Snatch

Goblet Squat

Finish

30 OH Sit Up

ME:

Last workout before comp. then its a couple of much needed rest days:

16kg OAJLC  x 4min 12,12,12,12

20kg Rack Holds x 1:20per side x 2

Breath, Pace, Efficiency of Movement

Competition is next weekend and my training is tapering down this week.
I've been training with the kettlebell for about 10years now and have always recognized the benefits as far enhancing other sports.  However, since starting my GS training my conditioning has gone through the roof.  I assumed that training only one lift would cause other areas of my fitness to suffer but it has been the complete opposite.  GS training has not only gotten me stronger but has also taught me mental toughness, breathing, pacing, how to relax under load, how to move efficiently and to push past pain all of which cross over to every other sport I do. I love this game!!
ME:
16kg OAJLC x 6min 11,11,11 11,11,11
20kg Rack Holds x 1;20 per side x 2
Run 5miles (40min)

Class:
GO HEAVY
TGU x 3/3

4 Rounds for time:
1/4 mile sprint
Kettlebell strength complex
5 double swing
5 double clean
5 double military press
5 double front squat
Do not put the bells down untill all 4 exercises are complete
5 burpee penalty if you drop the bells : )

A Weeks Worth of Fun!

Catching up on this weeks blog:
Monday:
Squat Cleans 75% 3-3-3-3

50 each
Pull Ups or Ring Rows
Goblet Squat or Deck Squat
Snatches (50 per side)

I felt pretty haggered and worn down on Monday,  I got through my GS set but just went through the motions with no real effort behind my lifts.
20kg 1 swing 1 long cycle x 2min per arm at 8 rpm- 1swing+1clean n jerk = 1 rep
20kg rack holds x 1;20per arm x 2
I did not do my wookie set, I just didnt have it in me.
GPP 20 t0 30 each:
28kg Goblet squat
Pull Up
Push Up
HLR
RDL
Burpee
TRX Row
16kg Military Press
Ab Wheel Roll Outs
Russian Twist

Tuesday - Mt. Bike and ashtanga yoga x 1hr

Wednesday
Class:
Dead Lift 80% 1RM x 3-3-3
45sec work 15sec rest
Double clean and push press
Burpee
Heavy Swing
Jumping split squat
Double KB highpull
Hindu Push Ups
x 3 rounds OOFTA

20kg OAJLC x 3min 12RPM
12kg Wook x 8min at 10rpm
20kg Rack Holds
I also did the classes workout but only 2 rounds
Used the 16kgs for c and pp(10reps), 28kg for swings (50reps total),  and 12kgs for double highpulls(40 reps)

Thursday Rest day for me
Class
Military Press 80%1rm x 2-2-2
Bear Crawls across room and back, complete 10 KB push ups at each end of gym floor
Pull Up x 5-8
Floor Wipers 135lbs or 95lbs x 10/10
SDHP x 10/10
x 3 rounds

100 H2h swings

"SONIC BOOM"..."YOGA FIRE"

(Thanks Brant for the title)
 Class is finishing up a week of slow grinds, same post as yesterday. For the folks who came in yesterday and today we have something else in store.

 ME: Today I completed my first 10min set with a 20kg, which was also a new competition bell.
OAJLC x 20kg 5min each side no rest. Hold 5 seconds in bottom, over head and rack position.
 Holy shit thats tough, holding the bottom position was the hardest. My grip was fine and felt like I could have knocked out another minute on each side. Felt Great... SONIC BOOM

 Yoga x 45min  YOGA FIRE

Extra Credit  -Had to play with the new Comp. Bells.
28kg 1 Hand swings 10L/10r
28kg Cleans x 4min
20kg TGU x 2/2 x 2
135LB Dead Lift 5x3
Pull Ups 1 x10 Just a slight pause between each rep.

Lock, Squat and 2 Hand Anyhows

WU/JM x 10min BB Squat Clean 75% 1RM x 3-3-3-3 2 Rounds 2 Hand Anyhow x 5/5 Double KB 1 Leg Deadlift x 8/8 2 Rounds TGU x 5/5 1 Arm Suitcase Deadlift x 8/8 Swing Clean x 4min no rest, alternate every min. Rest Day for me- Yoga 1hr.

Back to the GRIND stone.

Class:
Take same size bell as Monday and double up
1 snatch 1Press, 1 Snatch 2 Press, 1 Snatch 3 Press
5 Double Front Squat
x 4 Rounds

15 Dips (ring, dip station or bench)
20 OH Lunge
10 KB Push Up (Extended ROM)
x 3 rounds

Tabata
Alternate rounds of burpees and mountain climbers

ME:
20kg OAJLC at 11rpm x 3min 11, 6Right 11, 5 Left  Quick but intense.
12kg Gloved set x 10min (5min per arm no rest no switch) at 9rpm(2swing 1 clean)
20kg Rack Hold x 1:20per side x 2
Double 20kg Front squat  5x4

Yoga -

Later I have to fit in 1/2 cardio set probably do some jump rope/ bag work/ burpee/mt climbers tabata style.

Grind It!

For the next month classes will be alternating weeks of balastics and grinds ETK style.  This week we started with grinds.

WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds

Swings (2H 1H H2H) x 6min as many reps as possible

ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!

4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5

2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM

2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists