1/24:
- Pullups 2 x 5 with bands
- Pistol work 2 x 5 with elevated boxes and use of TRX
- SNATCH TEST!! 100 reps w/16kg in less than 5 minutes! I had to test it out to where I was at on the RKC snatch test since I’m starting to get a big bigger:) It went pretty well. I haven’t done a ton of endurance work lately (but will start bringing it back into my routine now that I’m feeling better) and it felt pretty good!
1/27
Stack Drill day! How the stack drill works is you do 1st exercise for 30 sec, rest 30 sec. Next round do exercise 1 for 30 sec, exercise 2 for 30 sec, rest 30 sec. Round 3, exercise 1 for 30, 2 for 30, 3 for 30 rest 30…etc etc. Usually in class we go all the way to the end, rest and do FMS and work our way backwards as exercise 7 is now exercise 1. I only did stack drill up as I ran out of time and my body was tired…and as the doc said, listen to what your body says. So it was time to call it a day. I also right around 10 assisted pullups with various bands throughout my time there to get them in.
- Plank (or plank jacks), some rounds ended up being elevated SL bridges
- Swings (2Okg)
- Dbl Jerks (14kgs)
- Alt Reverse Lunges (some rounds did elevated split squat)
- Windmills (one round L, next round R, alternate each round)
- Viking Push Press (12kg- switch 1/2 way)
- Battling Rope
1/28
Workout in class
3 stations – 2 min at each station of:
- Lateral Bear Crawls
- Quick Steps up
- TRX Plank, TRX Side Plank, TRX Bridge
10 minutes of (got through each exercise 3 times, amount in parentheses is weight in kg used):
- Single Bell front squat to single arm clean 5/5 L/R (20, 16, 16)
- TRX Rotational Row to press 5/5 L/R (18lb each round)
FMS for 2-3 minutes
10 minutes of:
I took a lot more rest this segment as I was quite tired after the first round of push presses and again, had to listen to my body. So I only made it through 1 whole time and did another round of the push presses.
- Single Bell Push Press 5/5 L/R (28/2 & 24/3- I couldn’t do the 28 for all 5, 24)
- Lateral Step ups with bell in rack position 10/10 L/R (16kg)
- Battling Rope x 70 ish
Finisher: 5 minutes burpee/swing challenge 8-1 with 24kg (once you are done, you are done, the remainder of 5 min is your rest). Not sure how long it took me, but I finished with time to spare.
1/29
RKC II Prep Day with Mark, Jason, Sheena, Molly and TJ. I felt okay today. Some sickness issues were coming and going so I didn’t do a ton, but enough to get some practice in. Was a play around day, so I didn’t have anything set in stone as to what I was going to do…and I can’t really remember all that I did. Below is what I do remember:)
TGU sequence:
- 16 kg 1/1 with windmill
- 24kg 1/1
- 28kg 1/1
- 32 kg (only on L, lost it on R and didn’t really feel the need to try again)
Long Cycle Clean and Jerks with Double 16kgs- reps of 5. Did a few times
A handful of assisted pullups
