Feb 06, 2010

Workout: Tabata "Hybrid"

20 sec of work, 10 sec rest 8 rounds, 30 sec after completing each round.

Complete 5 rounds.

1- KB Swings 24 kg

2- Viking Push-Press 16 kg R

3- Viking Push-Press 16 kg L

4- Double Front Sq 16 kg

5- Burpee Snatch 16 kg

6- Loaded Rev Lunges 16 kg

7- Push-ups

8- Renegade Rows 16 kg

* Completed 5 rounds, wanted to go to 8 rounds but 20 min was good enough to get the job done.

Feb 4, 2008

Workout: RTK (heavy)

Workout: RTK (heavy)

DROM, ASLR, TGU, Swings

Then:

(Double Snatch+Press)+(Pull-ups)
(28 kg - 28 kg) + (BW)

(1,2,3,4+5 squats)

5 sets

Then:

Swings

5 sets of 20 W/ 40 KG

*Tough workout, again not strictly following the RTK program, instead of a medium day I'm adding a variety day. Very good with the snatches and presses.

Feb 3, 2010

Workout: Complex "Cardio Strength"

6-Way KB complex with 24 kg

Complete 5 rounds rest 60 sec after completing each round.

- Snatch R, L

- Clean & Press R, L

- Goblet Sq 12 Reps

- Rev Lunges R, L

- Rows R, L

- High Pulls R, L

- Swings R, L

*Tough day, tried to survive and I barely made it. Good Cardio Strength workout.

Feb 2, 2010

Workout: RTK (light)

DROM, TGU, Swings

Then:

(Double Snatch+Press)+(Pull-ups)
(32 kg - 16 kg) + (BW + 12 kg)

(1,2,3+5 squats)

4 sets

Then:

Deadlift 2 x 20 (32 kg - 16 kg)