Rest Day!!

Kickin back today- Yoga and/or Jiu Jitsu tonight.

Canyons and KBM

Morning Class
10 min WU/JM
Steve Maxwells 22 min endurance workout
The class did not think that was enough and requested to do it again at 30 sec intervals.  Im not sure whats wrong with these people but I didn't argue.

I did Medium KBM w/ 2 x 12kg
DHP x 5
DSN x 5
DMP x 5(pull those presses!!!)
FSQ x 5
6 SETS 2min rest
Wasn't sure I would be able to workout today my back and neck got twisted into unthinkable positions at Jiu Jitsu last night, I was really sore this morning.  After joint mobility work I felt fine and made it through, I thought the snatches were particularly hard today, don't know why I usually love snatches.

Pat and Nick will continue KBM at the firehouse tonight. 
Everyone else will continue with bodysculpting-
3 Sets
Clean,Press,Windmill x 16,12,8
Staggered stance Row x 20/20
One legged Dead Lift x 15/15
Side Plank Row pass x 10/10
TGU 3/3
Rest 90 secs. between sets
3 sets
KB Clam x 15
Rest 30 secs. between sets

CRAZY!!

GTG

Still "Greasing the Groove" with my pull-ups. All of March I did one pull-up every time I walked through my bedroom door and one chin-up on the way out.  From now through April I will do two, doesn't sound like much but by the end of the day you get alot of pull-ups in.  I won't go for PR untill Im through with the Kettlebell Muscle Program. -

Tonights Class
WU/JM 10min
3-4  Rounds
One arm swing x 10/10
Push-up x6 (3 sec. down/3sec up/hold 3 sec on top)
1 press/ 1 push-press x 8/8
Bottom-up clean x 10/10
High Pull x 10/10
Overhead Swing and Turn x 10/10
Low swing x 20
Rest 2' between sets

TGU 5' switch sides every 2 reps
Stretch 5-10'

Quality Control

Quality is always better than quantity so today we will focus on very slow controlled movements.
 WU/JM 10min
12-10-8
A1.Push-ups (8 count)
A2.OH Squat(Face the Wall)
Rest 1'
B1.Dead Clean and Press
B2.Bulgarian Split Squats
Rest 1'
C1.High Step Suitcase Lift
C2.Dead Snatch
Complete all sets of A before moving to B and so on.
C/D 10min

SKIESTA!!!



SKIESTA AT LOST TRAIL!

 Saturday was the 80s party at the ski hill,
today its back to work on KBM.
Pat, Nick and I =
Week Two Heavy Day-
Double Clean x 5
Double Military Press x 5
Front squat x 5
Double Push Press x 5
Front Squat x5
4 sets/ two minute rest.

Sue will continue with body sculpting-
One press, one push press  x 8/8
Clean x 15/15
3 sets
Forward Lunge w Pass x 15/15
Swing w/ step x 15
3 sets
Plank Row Pass x 8/8
Russian Twist x 15/15
3 sets

TGIF Light Day

Week 2 Kettlebell Muscle
Light Day
Double Swing x5
Double Snatch x 5
See Saw Press x 5
5 sets w/ 90 sec. rest between

Rest Day!

Ward Mountain

Rest day for kettlebell training,
MMA training tonight.