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.
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