Brett Jones' "A" workout

I am relaxing after the Brett Jones "A" workout with allie, melissa & steve....

For those unfamiliar with the workout here it is.. the premise is 5-8 reps of each, except swings... it is a part of his prepping for the RKC..

H2H swings X 20

C&P 8/8

H2H swings X 20

C & front squat 8/8

H2H swings X 20

TGU 1/1 24kg-20kg-16kg

H2H swings X 20

Snatch 10/10

H2H swings X 20

*all w/ 16kg except TGU as noted above*

last nights practice

was the only practice I managed this week.
the body felt off, the mind felt offI have hit my goals with ETK, so I have been using this time to step back and regroup and get my mindset right for the net 20 weeks while I train for the RKC....

but last night when I walked through the door (pounding headache and all) and saw my favorite workout partner - I mean who could resist?
I grabbed my 12kg and did some goblet squats and rows, then some turkish get ups,
snatches and mountain climbers

how else would you spend 45 minutes???

swings and tgus today

Started my practice today with pumps, goblets squats for 10 and halos for 10/10 with the 12kg... then to 5 front squats on each side with the 16kg

turkish get ups with a variety of bells...
12kg 1/1, 16kg 1/1, 20kg 1/1, 20kg 1/1...

then I moved onto the swings..

1 handed with the 20kg for 130
1 handed with the 24kg for 4 -- 2 handed with the 24kg for 50
2 handed with the 32kg for 45

friday afternoon practice

turkish get ups with the 16kg 4/4 then 1/1
2handed swings with the 20kg, then the 24kg then the 32.. up and down the line... all total at 240

MAX VO2 protocol

Been doing the MVO2 protocol for a while but tonight is the first time that I have gone up this far with the MVO2...

While Steve is in MN at the CK FMS, the ladies and I managed 50 cycles of snatches... I used the dragon door 12kg with a cadence of 8....

Way to go Audra, Katy, Beth and Allie!!!

lunchtime kettlebells practice

ETK heavy day. My first attempt at 5x5...

20kg rows with 16kg cleans and presses...
5 rungs for all 5 ladders...

feels good to get it done...

sunrise swings...

just me and my 20kg... 2handed for sets of 20 x5 ... ready for the day

8am on the Beach

in the sunshine with good friends and Kettlebells....
an early start to the day, before the overwhelming heat of the day..

nothing crazy... just some basics....

Double Clean&Press w/ 12kg 5 L/R
Renegade Rows w/ 16kg 5 L/R
Snatches w/ 12kg 5 L/R

for 30 minutes...

I managed 6 rounds...
finished the C&Ps and was headed toward renegade rows when timer went off...

Next time!!