*Took 5 days personal break glad to be back, I have about 1 month to prepare for RKC II.

Workout: Strength

Dynamic warm-up

KB Snatch 36kg x 5/ 40kg - 3 x 5

A1) Goblet Squat 48kg - 3 x 8

A2) Clean & Press 32kg - 3 x 8

B1) Pull-ups BW - 3 x 10

B2) SLD 24kg - 3 x 8 

C1) Windmill 24kg - 3 x 5

C2) Knees- elbow BW - 3 x 10

05/20/09

Workout: "Renegade Manmaker"

21-15-9

Renegade Manmaker

400 m run

*completed in 16;40