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
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