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.

Wednesday RKC Training!

Today was a TOUGH ONE.  Trying to re-create the RKC conditions.  We will Double Swing, Clean, Press, and Squat a TON.  So I took two 20kg bells, and did the following 13 times in 15 minutes.

5 Double Swings
3 Double Cleans
2 Double Squats
1 Double OH Press

THEN because I'll do the real 24kg Snatch test at the END of the weekend when I'm fatigued, I did a 16kg Snatch Test.  10 Snatches on each arm on the minute for 5 minutes.  I finished in 4:54.  Six seconds to spare.  WHEW!

Tough stuff.  Getting better though.

Home for Tacos and Training!

Hello Blessed Readers!

Today I worked in the morning, and then worked again in the evening.  So I decided to train at home in between, when I went home to walk Ernie.

I ordered tacos on the train for after the lift, picked them up, walked that handsome sumbitch for a half hour, then came home and did the following in my apartment.  Working my LUNGS big time today, and I have a 25 pound bell at home, which equals about 12kg.  I decided to do three Snatch tests with it, with varying rep schemes.  Resting one minute in between each successive test.  It looked like this:

First Test.  On each arm with a 12kg.
15-12-10-7-6 . It took 4:00

I rested one minute

Second Test.  On each arm with a 12kg
10-9-8-7-6-5-5  Rested between the 8 and 7 set for 30 seconds.
This one took 3:56

I rested one minute.

Third Test.  On each arm with a 12kg
10 Snatches on the minute 5 minutes.  this one took 4:45

Finished! I ate tacos.

Hello Friends!

So much to catch up on!  AHHHH!   I haven't had a computer since I left Denver, which is why this has fallen off!  But the Training continues!

3/26 Last Day in Denver Big 55 10-9-8-7-6-5-4-3-2-1 of the following 
 DB Romanian DL (50lbs in each hand)
 Push Ups
DB Thrusters (25 each hand)
Chin Ups

3/27 Day of Rest

3/28
3x Single Arm Swing Snatch Test
10 Single Arm Swings on each arm on the minute for 5 minutes 26kg bell

3/29
Deadlifts/Bottoms Up Press 

Sumo DL 135/5   185/5  205/5  225/5  225/5
Bottoms Up KB Press x5
16k              16k      16k    16k     16k

4/1
Turkish Get Ups 3 per side w/24kg

Sumo DL : 145/8  195/5  195/5  195/8  195/8  215/8
24kg Press: x3       x3       x3       x3       x3       x3

4/5 Light Snatch Tests

20kg Snatch Test
16kg Snatch Test
12 kg Snatch Test.

4/9
Sumo DL: 155/8  205/8  205/8  225/5  225/5
2 Turkish Get Ups 20kg 2  2   2  2  2

That's what I've been up to. A little all over the place this past few weeks, but starting to get back on track.  LOVE YOU ALL!