Row 2000 meter @ 7:00 min
Then:
- 5 Deck Sq/burpee/push-up
-10 Ball slams @ 25#
-15 KB Swings @ 24 kg
*Completed in 19:45. I was shooting below 20 min, I wanted to do burpee pull-up by I had some elbow pain, I usually push through the pain but I need to be fresh for RKC this weekend.
Sep 12, 2009
Workout: ETK (Medium)
Warm-up: 5 min Row
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg / 12 kg
Then:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)
DROM
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Arm-bar 2 x 3 @ 16 kg
Half get-up 3 x 5 @ 16 kg
Swings 2 x 15 @ 24 kg
Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1/2, 1/2/3/4) / (1, 1/2, 1/2/3/4)
32 kg / 12 kg
Then:
Swings
36 kg x 20 /5 sets with 60 sec break with active rest (deck sq)
*I went down in weight for my pull-ups, I really wanted to get quality pull-ups.
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