Week 18 Training

This week was a trying week for me.  I felt pretty good sickness wise, but I had a setback in my workouts, which I think is fairly normal, so I just roll with it.  During our RKC II prep training, Jason and Molly were talking about a challenge of doing 50 swings per day for the rest of the year.  I like this idea because I don’t train every day, so doing 50 swings every day would make me do just a little something.  I started off the week great! Did 50 swings M, T and W.  Then Thursday I woke up with a little stretchy pain on my left side. I tried a chop and pop and no go.  Swings weren’t gonna happen.  It was like this all weekend, but now 5 days later it feels a little more normal as I did swings today.

So here’s what I did during week 18:

M 2/13- 50 swings w/ a 20kg

T 2/14- 50 SASW w/ 16kg, followed by my training session.  Unfortunately, it’s a week later and I’m just now getting it down that I don’t remember what I did.  Whoops!

W 2/15 – 50 swings w/24kg

Th 2/16 – rest day

F 2/17- Swings are out! I went to Friday night class and here’s what I did:

3 stations, 3 min at each station:

• Body weight squats with rotation
• Hot Potato (20), Leg Lowers (no pain or stretching so I went with it) (10) and Seated Rotations (5/5) all with a 10kg I believe
• Sledgehammer hits to tire (5/5) and Single Leg Bridges (8/8)

20 Min Strength Circuit- repeat as many times as possible in the 20 min:

• BW lateral lunge 6/6
• Windmill 1/1 w/16kg
• Renegade Rows 6/6 w/12kg
• Viking Push Press 6/6 w/12kg

After FMS, finisher was 8 rounds of 25/35 (work/rest). I did clean and jerks single bell for 3 rounds (14kg), double for 1 (14kgs) (that didn’t feel right on the side), battling rope two rounds and plank. I rested  a round as well.  I didn’t want to push anything.

S 2/18 – FURNACE DAY in class! Once again, swinging was not an option, but all parts of the getup felt great. 30/20 (work/rest).

• Single Bell Jerks R (14kg)
• Reverse Lunge L (14kg)
• Reverse Lunge R (14kg)
• Viking Push press (VPP) (switch half way) 12kg
• Kneeling Windmill L (14kg)
• Kneeling Windmill R (14kg)
• Single Bell Jerks L (14kg)
• Hand to bridge to sweep R (12kg)
• Hand to bridge to sweep R (12kg)
• VPP (switch half way) 12kg
• TGU to elbow (14kg)
• TGU to elbow (14kg)
• Rope
• Full TGU R with windmill (14kg)
• Full TGU L with windmill (14kg)
  

  Post Furnace Workout - 18 Weeks!

S 2/19 – Rest day. Was going to try some yoga today, but I was feeling pretty sick. So no Level 2 training or yoga for me!