Workout: ETK Day 1 of week 1 (heavy)
Warm-up:
5 min Row
DROM,
-goblet sq 2 x 8 @ 16 kg
-push-ups 2 x 10
-pull-ups 2 x 5
-arm-bar 3 x3 @ 16 kg
-half TGU 3 x 5 @ 16 kg
-swings 2 x15 @ 24 kg
Then:
C & P ladder / Pull -up ladder
(1, 1/2, 1/2/3) / (1,1/2, 1/2/3)
@ 32 kg / @ 16 kg
* Rest 1 min after completing each ladder in superset style.
Then:
Pistol Sq
5 x 2 @ 12 kg
Then:
MVO2 Max
Snatches 15:15, 7 reps, @ 24 kg, 20 sets.
*Started my first day of the ETK program, I never felt better; maybe because I had an easy week. I felt great, the C&P with the 32 kg felt good with very short break in between ladders. I also did a light volume day for the Pistol which complemented the heavy volume of the C&P ladder. I was going to start the program on Monday at a 3 x 3 ladder; but I couldn't wait. I didn't feel exhausted after my workout as I usually do. Tomorrow I'm going to try some Birkram Yoga God willing. Sticking with the ETK for a while, my goal is to become part of the "Beast Tamer" hall of fame.