RKC Training! Still at it. Just a terrible blogger.

Ok TEAM!

So I haven't been the best about writing here, but I have been the best at my RKC Training.  So that's something.  It has been 12 days since we last checked in, so I'm not going to bore you with all 12 days, just the most recent few.


Saturday April 22nd
Sumo Deadlifts 5 reps:  135   185   235    235   285
KB OH Press 5 reps each arm 24kg   24kg  24kg  24kg  24kg

KB Complex 5 minutes AS MANY AS POSSIBLE
5 Double Swings
3 Double Cleans
2 Double Squat
1 Double Press .


Sunday April 23rd
70% Snatch test: 24kg bell 7 Snatches on each arm on the minute/5 minutes
Rest 2:00
Snatch Test 20kg bell 10 Snatches on each arm on the minute/5 minutes
Rest 2:00
Snatch Test 16kg bell 10 Snatches on each arm on the minute/5 minutes


Sunday April 24th
My left wrist is a MESS.  So today I used the Safety Bar at MFF and did Safety Bar Squats on the minute for power.  The bar itself is 65, so the 65 pound set was the bar. It went like this.

65 pounds 10 Squats on the minute 5:00
Rest 2:00
95 pounds 10 Squats on the minute 5:00
Rest 2:00
85 pounds 10 Squats on the minute 5:00
Rest 2:00
75 Pounds 10 Squats on the minute 5:00


SMOKED.