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.