VWC FOR 102008

WARM UP

10 Goblet Squats w/ 16kg
10 Swings w/ 16kg
5/5 Sampson Stretch
* 2 Rounds

CONDITIONING

VWC 15/15: 7/7 w/ the 16kg. Got 40 sets in today. Going to add 5 or more sets each time I do this until I reach 80

FINISHER

 B/T 5 and 10 min of KB Feestyle

BREAK THESE CHAINS: (WOD For 101609)

* I am quickly finding out that trying to put a business plan together and scouting out possible locations for our warehouse gym takes a lot of time out of your day.

* Needless to say, 730pm shows up pretty fast when you've got about 1,000 things to do in 24 hrs. (including getting ready for the next day and sleep)

* I had about less than 30min to get my workout in so I decided to try a kettlebell circuit I got from a You Tube post by Zach Even-Esh and David Whitley called a "Kettlebell Chain."

* In the vid, Coach Z states that you need 4 or more kettlebells of ascending weight to really make this effective. I started w/ 16kg, 20kg, 24kg , and a 28kg.

* The series of lifts in the "Chain" are as follows; Snatch, Rack, Strict Press, Clean And Press. Do 1 rep of each exercise on the left then 1 rep of each on the right

* Move to the next heavier kettlebell and repeat the sequence until you move to the top of the "Chain" and work your way back down.

* I threw in some fighter pull ups between chains. I think I got through it 5 time.

* There hardest part for me (other than the lifts themselves) was remembering the order of exercises. You'll see in the video where I stumble forward on the 20kg twice b/c I almost cleaned it instead of snatching it.

THE KETTLEBELL CHAIN

LIVING LIKE A WARRIOR

                                                        [ The Original Viking Warrior]

WARM UP

Kettlebell Free Style w/ 16kg
Pumps

CONDITIONING

15/15 Viking Warrior Conditioning w/ 16 KG @ 26 sets of 7/7 = 182 Snatches

COMMENTS

*Trained w/ A.C. for the first time and killed it. It's always good to have a partner to bounce things off of.

* First time doing VWC in a good while. I'm hoping it will help me w/ my snatch test numbers, but I don't want to overtrain it. The tendancy is there so I have to watch it.

SATURDAY STRENGTH DAY

WARM UP

3 Pumps
10 OH Sqts
5/5 Cossack Stretch
*2 Rounds

10 Goblet Sqt w/ 16kg
5 MP Lt/Rt
5 Windmill Lt/Rt
* 2 Rounds

STRENGTH

A1) Db 24kg C&P 5x5/5
A2) 7kg Ring Pull Ups 5x4

B1) Dbl 24kg Front Squats 5x5
B2) Dbl 24kg Windmill 5x5/5

CONDITIONING

24kg Snatch 8x5/5 "On the Minute"

HIGH OCTANE CARDIO SESSION

WARM UP

30 Pulls On ATS ROWER

5/5 KB Snatch w/ 16kg

* 3 Rounds

HIGH OCTANE CARDIO

200 M Row On ATS Rower

10/10 KB Snatches w/ 24 kg

*5 Rounds

*finished in 11 min. Going for 10min next week.

CORE

30/10

Spider Man Plks

MC Flex

Side Plk Lt

Side Plk Rt

Super Plk

REHAB

Foam Rolling and Joint Mobility

LIGHT PRESS AND PULL WEEK 4

WARM UP

50 JRope
10 DBL KB Squat (2x16kg)
10/10 Halos (6.8kg)
3 Pumps
* 3 Rounds
Joint Mobility

STRENGHT (w/ 24 kg) (w/in 25min)

C&P 1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3

Pull Ups 1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3

CONDITIONING

5 Min. KB Snatch Test w/ 24 KG = 76 reps (BOOO!)

COMMENTS

* Felt strong on the presses today. I concentrated on inhaling/exhaling at the right time which helped me stay tight and strong. Shoulders felt great. No pain or tightness afterwards.

* I'm a little upset w/ the snatch numbers today. Did I expect to hit 100? No, but I wanted to be closer than I got. I've got to get those #'s up and I've got to come up with a plan on how to do just that. Now, I'm wondering if the volume of the VWC is taking away from my 5 min snatch test.

LIGHT PRESS & PULL DAY

[Humility]

WARUM UP: 3 RDS

• 
  
  Halos x 10
• 
  
  Goblet Squats x 10 (16KG)
• 
  
  Pumps x 3

PRESS & PULL UPS

• 
  
  C&P - 5(1,2,3) LR w/ 24KG
• 
  
  Pull Ups - 7,6,5,4,3 w/ BW

LOWER BODY PULLS

• 
  
  KB Snatch x 100 in 6:10 w/ 20.4KG

CORE 30/10 x 3 RDS

• 
  
  Spiderman Plank
• 
  
  M.C. Flex
• 
  
  Side Plank Lt.
• 
  
  Side Plank Rt.
• 
  
  Super Plank

COMMENTS

• 
  
  I felt really good with my presses today. I started to really focus on my power breathing by taking a quick inhale prior to the clean and forceful exhale after it, then another inhale before the press making sure that I am tight ( abs braced, shoulders packed, glutes pinched)before I press the bell over head. I felt a lot stronger today than last week. Reading ETK for a third time has really helped. There's a lot of things I either missed or got a better understanding of once I read it again. Note: never read something once and put it down. I guess our minds can only process so much at one time. I am still having issues with "pressing with the lat." I'll feel it every now and then, but I don't have it down yet.
• 
  
  I've been doing the fighter pull system (outlined by Pavel here) for a while now. I'll take a break from it every now and then and have noticed a significant increase in my pull up numbers. Recently though, I haven't felt as strong. I'm not to sure why, but I ended one session w/ 10,9,8,8,7 and the next day I could only get 8 to start out. So I will be taking a break from this for a few weeks and will just be doing the pull ups on my Press and Pull days, instead of in 5 consecutive days.
  I have noticed that my lats have grown a bit.
  
• 
  
  I choose that picture up top because it is titled "Humility", and I felt very humbled today after doing my snatches. I wanted to see how long it took me to get 100 reps with the 20.4kg. It took me 6min 10 sec. Not really what I expected, but it does show where I need to improve. My conditioning sucked, to put it simple. We made a lot of runs after midnight this morning. I came home at 730am ate, and slept from 830-100pm. If felt that I had a lot of energy for my training session, but my body felt otherwise during the snatches. It's a starting point, I guess. It can only get better, from here on out, as long as I stay focused, make sure that my technique is solid, and stay mentally tough.