Workout for the Past Week:

Nov 28, 2009

Workout: RTK Explosive Block (Heavy)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg ( 2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 6) rest 90 sec

2 - 32 kg (2, 4, 4) rest 90 sec

2 - 32 kg (2, 4, 4)  rest 90 sec

Then:

KB Swings 3 x 20 ( 32 kg) rest 60 sec

Nov 27, 2009

Workout: MVO2 Protocol

Row for 5 min, DROM

Snatch MVO2 

15 sec on: 15 sec off

24 kg

50 sets

7 rep cadence

350 reps

18, 550 lbs

Nov 26, 2009

Workout: RTK Explosive Block (Medium)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Long Cycle Clean & Jerk 

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg ( 2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6) rest 60 sec

2 - 24 kg (2, 4, 6)  rest 60 sec

Then:

KB Swings 5 x 20 ( 24 kg) rest 30 sec

Nov 25, 2009

Workout: Circuit

Round 1

2000m Row @ 7:00 pace (7:10)

15 - Pull-ups

15- Target Ball toss @ 20#

15- Push-ups

15- KB Snatches R, L @ 16kg

Round 2

1000m Row @ 3:30 pace (3:50)

15- Pull-ups

15-Target Ball toss @ 20#

15- Push-ups

15-KB Snatches R, L @ 16kg

Round 3

500m Row @ 1:45 pace (1:50)

15-Pull-ups

15-Target Ball toss @ 20#

15-Push-ups

15- KB Snatches R,L @ 16kg

*Completed in 28:40

Very crazy day today, I decided to do a quick circuit, no time for my actual workout, this workout I did 3 months ago, and I got the exact time, trying to get it below 27 min; the rowing was the toughest part of this workout.

Nov 24, 2009

Workout: RTK Explosive Block (light)

Warm-up: 

Row for 5 min

DROM, ASLR,  T-Spine Mobility Drills

TGU's 3 R, L with 16 kg

KB Swings 15 with 32 kg

Goblet Squats 5 with 32 kg

Repeat 3 times.

Then:

Vicking Push-press 

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg ( 2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8) rest 60 sec

2 - 16 kg (2, 4, 6, 8)  rest 60 sec

Then:

KB front raise 2 x 20 with 16 kg

KB lat raise 2 x 20 with 16 kg

Workout: Variety (KB Complex)

Double Snatches 24 kg x 5

Double Front Sq 24 kg x 5

Double Cleans 24 kg x 5

Seasaw Press 24 kg x 5

Renegade Rows 24 kg x 5

Elevated Push-ups x 10

SLDL 24 kg x 5

Double Swings 24 kg x 5

*Rest for 1 min, repeat 5 times

It has been really tough weekend and the week begins very busy, I had about 20 min to spare and this workout was perfect. Later that evening after my client Steve completed his workout he tested his 5 min snatch test; and he knocked down 100 reps "congrats". The guy got me so pumped I put myself through the test as well completing the 100 reps in 3:30. I feel that my strength is steady and conditioning on point; have to continue pressing on. This week is week 1 of the Explosive cycle of RTK. 

Workouts from the last couple of days....

Nov 15, 2009

Workout: RKT Grind Block, Day 3 Week 1 (Heavy day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 28 kg (56kg)

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 28 kg L) x 1, (28 kg L, 28 kg R) x 2, (28 kg R, 28 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 28 kg L x 20

28 kg L, 28 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

Nov 13, 2009

Workout: TABATA

Warm-up: Joint mobility and TGU 

"Tabata" 20 sec on, 10 sec off 

A1) Double KB Swings @ 16kg

A2) Double KB Vicking Press @ 16kg

A3) Double Front Sq @ 16kg

A4) Jump rope

A5) Burpee Dead Snatch @ 16kg

A6) Doulbe Racked KB Rev Lunge @ 16kg

A7) TRX Atomic Push-ups

A8) Renegade rows @ 16kg

*8 Rounds

*In this Tabata workout, I rested 30 sec instead of going non-stop, I prefer this one, I was more productive, yet still tough.

Nov 11, 2009

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 24 kg (52kg) 

4 x (1, 2, 3 Pressing ladder) 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 24 kg L) x 1, (28 kg L, 24 kg R) x 2, (28 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 24 kg R) x 1, (28 kg R, 24 kg L) x 2, (28 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 24 kg L x 20

28 kg L, 24 kg R x 20

Nov 10, 2009

Workout: Circuit

1o rounds for time.

5 Ball slams with 25# ball

10 Burpees push-up

15 KB swings with 24 kg

20 JAX

*Completed in 17:35, keeping up with the conditioning.

Nov 9, 2009

*Starting from Scratch.

Workout: RKT Grind Block, Day 1 Week 1 (Light day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

28 kg + 16 kg (44kg)

4 x (1, 2, 3 pressing ladder)/ 4 x (1, 2, 3 pull-up ladder)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3 

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg R, 16 kg L) x 1, (28 kg L, 16 kg R) x 2, (28 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(28 kg L, 16 kg R) x 1, (28 kg R, 16 kg L) x 2, (28 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

28 kg R, 16 kg L x 20

28 kg L, 16 kg R x 20

*Started the RTK from scratch, the 32 kg was heavy, my form was sloopy and so I swallow my pride ad went lower on to a 28 kg just to get the technique down. 

Workout: RKT Grind Block, Day 2 Week 1 (Medium day)

Warm-up: DROM, phoam rolling,  TGUP, ASLR, 

32 kg + 24 kg (56kg)

4 x (1, 2, 3)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 24 kg L) x 1, (32 kg L, 24 kg R) x 2, (32 kg R, 24 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 24 kg R) x 1, (32 kg R, 24 kg L) x 2, (32 kg L, 24 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 24 kg L x 20

32 kg L, 24 kg R x 20

Then:

MVO2 Snatch Protocol

15:15

24 kg @ 7 rep cadence 20 sets.

* Felt okay today considering the long day yesterday. The medium day feels easier than the light day, reason being that there isn't as much difference in weight in which you have to stabilize as much. Fun, fun, fun.

Nov 3, 2009

Workout: Variety

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 5 rounds, with 2 - 16 kg.

* Long day I did 11 clients, started at 7:30 am and finished at 9 pm at night. I had just enough energy to do this circuit which took about 20 min. Glad I did it. Tomorrow part II of RTK.

Workout: RKT Grind Block, Day 1 Week 1 (light day)

Warm-up: DROM, phoam rolling,  TGUP

32 kg + 16 kg (48kg)

4 x (1, 2, 3)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg R, 16 kg L) x 1, (32 kg L, 16 kg R) x 2, (32 kg R, 16 L) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

(32 kg L, 16 kg R) x 1, (32 kg R, 16 kg L) x 2, (32 kg L, 16 R) x 3

*Immediately do 5 Front Squats. (rest 60 sec)

Then:

Deadlift

32 kg R, 16 kg L x 20

32 kg L, 16 kg R x 20

*First day trying the RTK workout, it was very challenging. I was going to do just 3 sets, but I didn't want to feel uneven even though Pavel said it was okay so I went for an extra set. Really tough with different KB. Looking forward to see what happens in the next couple of weeks.

Workout: Barbell Complex

Warm-up: Dynamic ROM

Complex

6 x Deadlift

6 x Hang Clean

6 x Front Sq

6 x Push-Press

6 x Back Sq

6 x Good Mornings

6 x Row

6 x Push-ups

5 sets (1-2 sets with 95#/ 3-4 sets with 105#/ 5 set with 115#)

*Quick and effective workout, this is a classic Alwyn Crosgrove workout. 

Oct 29, 2009

Workout: Circuit

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 3 rounds.