RKC Prep

Heavy Swings for better snatch power:
32kg 1arm Swing 10reps/arm
Repeat 5x
100 swings total

Double 20kg C&P&Pullup Ladder. 3-rungs
5 ladders
30 Double Cleans&Presses + 30 pullups

20kg:
Double Clean x5
Double  Mil Press x5
Double Front Squat x5
Double Push Press x5
Double Front Squat x5

After doing the last set, I am thinking I should drop the C&P/Pullup ladder and do more Kettlebell Muscle work with the double 20's.
I was very gassed. Which means, that's what I should focus on for the RKC (get used to that level of conditioning, because I think I am strong enough for the cert...Its my cardio that needs some love...

Saturday Reshape Class

Caught a ride w/ one of the femBots to DKB's Reshape I class..

A healthy mix of bodyweight and single bell moves.
Pool of sweat all around me.
Good stuff

bells 'n fitdeck

1 min jacks
5/5 1arm DL
5 2h swings
1 min jacks
5/5 suitcase DL
5 2h swings
---
10 swings + ascending burpee ladders
x5
--
Fitdeck + kettlebell addon + combat sports add on. No rest between cards.
Appx 30 min

32kg snatches... 2/2,4/4,6/6,4/4

More Prep work...

16kg DCL+DMP+DRW

eg:

C+P+R

CC+PP+RR

CCC+PPP+RRR

Repeat ladder 3x

5/5 FSQ

5 DL

Repeat 5x

10 Hvy Sw + 1 Pushup

10 Med Swing + 2 Pushup

10 Figure 8

10 Crush Squat (Horns down)

10 Figure 8

10 Crush Press

10 Figure 8

10 Sqt + Press

10 Figure 8

10 Sqt + Press

10 Figure 8

10 Swing Catch

10 Swing Catch + Press

10 Swing Catch + Press + Squat

10 Swing Catch + Press + Squat

10 DSW

Light Snatches

16kg for 7 mins. Easy'ish pace. Appx 120 snatches.

TGU + FS + More...

More RKC prep

24kg TGU 2/2 repeat for 15min

16kg dbl-front squats 5x5 (still waiting for dbl 20's to arrive)
Pushups 5x5

Side-2-side skaters (lunges of a sort) + 1 BW squat: 10,8,6,4,2

10 heavy(24kg) 2h swings + 1 pushup
10 med (16kg) 2h swings + 2 pushups
Repeat for 2min
Repeat above 3x
(Should have gone 32kg and 20 kg...)

deck squat-thrust + pushup.
Standup, and repeat 5x

deck squat-thrust + pushup
No standup, repeat 5x

Swings, Double Ladders

Brief Z warmup

32kg 2h-swing 10reps

Work I: Heavy Swings
32kg 1h-swings 10/10
Repeat 5x
This was a butt kicker. Really trying to focus on keeping the lat activated. Tough to do w/ such a heavy swing.

Work II: C&P and Pullup Ladders

Planning on using double 20k's but they have not arrived yet. My back was still a little stiff from some bad 24kg double-KB swings I did last week, so I decided to go light and increase the rungs and ladders.

16kg Double-KB Clean &  Press + Pullup Ladders. Goal was 5rungs, 5 ladders.

Actual:
I hit the numbers for the double-kb C&P Ladders, but I was toasted on the pullups. Had to drop numbers and even threw in some chinups.
Pullup Ladder One: 1,2,3,4,5
Pullup Ladder Two: 1,2,2,3,3
Chinup up Ladder Three: 1,2,2,3,2
Pullup Ladder One: 1,2,2,2,2
Chinup Ladder One: 1,2,2,2,1

Heavy Metal Day @ DKB Fitness

Dropped in w/ Keira @ DKB Fitness in Santa Fe today...

Warmup. 2 bells, 1 med, 1 hvy
10 hvy 2h-Swings
10 med 2h-swings
repeat 3x

w/ appropriate sized bell (I went "heavy")
Double Front Squat (DFS) x5
Double Military Press (DMP) x5
Repeat 3x

10 Double Sumo Deadlifts
Repeat 2x

Ladders:
DMP + Pullups.
5rung Ladder

Hvy 2h Swing x10 + 1 Pushups
Med 2h Swing x10 + 2 Pushups
-> Repeat for 2min (I managed 2 sets)
--> Rest and Repeat for another 2min.
---> Rest and Repeat for a final 2min.
Again, I managed 2 sets for each 2 min period....And good Hardstyle Swings got VERY hard towards the end.

Pity was given at this point (Pretty sure some people were pocket dialing 911!)

Abs:
Rolling Ab/Crunch with KB held to chest and feet gripping KB between feet....
Repeat for some period 45sec perhaps?
Repeat final time  for 30sec.

Alternating Rows (two bells between arches)
For some amount of time, but I managed x8 reps
Repeat for shorter time, I managed x4 reps.

Double Deadlifts x5

Snatch on the minute

24kg snatches 8/8 on the minute for 5min

AM class

Z Warmup
5 32kg DL
10 32kg 2H Swings
repeat 5x

C&P Test. Was able to press 32k on right, but not on left. Good to know.

3 Rung 24kg C&P Ladder
5 24kg Double Rows
5/5 24kg Suitcase Deadlift
repeat 5x

High Plank 15sec
Pulse High Plank 15 Sec
10 24kg 2h Swings
Low Plank 15sec
Up/Down Planks 15 sec
5 24kg 2h Swings


20 Mountain climbers
10 wipers (l/r = 1 rep)
10/10 Side Plank Leg Lift
10 crunches
10 bicycles
10 Prisoner squats
10/10 thrusters
20 Squat Kicks
20 Mountain climbers
10 wipers (l/r = 1 rep)

10/10 Side Plank Leg Lift

10 crunches
10 bicycles
10 Prisoner squats
(skipped last 2 sets as ITB/Knee's started complaining)

full r-phase

Beat m'self up a bit earlier in the week so I am taking it easy. No Bell work for the last 3 days.

Did the full R-phase DVD today.

Snatch+dblC&J+Burpee....And led class...

• 10 min of 16kg Snatches: 199 (plus 1 more at minute 10:00)
• 10min of Double C&J w/ 16kg. Goal was 100 in 10 min. Ended up doing 5 on the minute with a minute off at 7:00. Total dbl-C&J: 45
• 10 minutes of Burpees (with pushups, not squat thrusts!) Goal: 100, actual: 60

Whew!
Felt VERY amped after this routine, so I decided to jam w/ the PM Class:

PM Class
Warmup--
Z warmup
Jumping Jacks
5 Burpees
2h Swings
Jumping Jacks
Burpees
1h Swings
1h Swing

Grease the groove--
[Bottom-up Cleans L/R] x2

Work--
Bottom-up Cleans & Press L/R x1
GS (I had to skip the GS. - Knee acting up.) x10
repeat x6

BUCL hold for :20sec
16kg Double Swing x3 (teaching doubles, so low reps)
repeat x3

Renegade Rows x8/x8
Cossack Squat - Bell Racked over squatting leg. x5/x5
repeat x3

TGU w/ :20sec High Bridge hold x5/x5 (skipped this to tweak students form)

Desk Squat x10

2h Swing x10
Burpee's x5
Repeat x5
(this kicked butt!)

AM Class/RKC Prep

AM Class/RKC Prep

Z-Neural 1, Swings, DL, Halos for warmup...

w/ 24kg
3 Cleans Left + 3 Presses Left + 3 Rows Left
3 Cleans Right + 3 Presses Right + 3 Rows right
3 Double Swings
2 Cleans Left + 2 Presses Left + 1 Rows Left
2 Cleans Right + 2 Presses Right + 1 Rows right
3 Double Swings
1 Cleans Left + 1 Presses Left + 1 Rows Left
1 Cleans Right + 1 Presses Right + 1 Rows right
3 Double Swings
Repeat 3x
(I missed last set of 1's while instructing)

rest 1min
10reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

rest

High Plank :30
Fist to Face Plank :30
Up/downs :30
Bicycle Crunches :30
5 Pumps

rest

10reps each, no rest:
Slingshot
Goblet Squat
Slingshot
Goblet Press
Slingshot
Goblet Squat + Press
Slingshot

rest

5reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

:40:20 Swings for 5 min

Getups, Goblet Squats+Pushups, Swings+Snatches

32kg TGU for 15min (16 reps)

32kg Goblet Squats 5x5
Pushups 5x5

24kg Swings on the minute:
10 2h
10 2h
10 2h
10 hth
5 1h Left
5 1h right
5 5natches Left
5 Snatches Right
10 Snatches Left
10 Snatches Right
10 2h Swings

cool down:
Hip flexor stretches from 4hb
Pigeon
Foam roller (all over)

C&P-pullup-swing ladders

5x3 ladders: (c&p,pullups, 10 swings) = 60 c&p, 30 pulls, 150 swings
Used 24kg... Appx 30 min to complete.

AM + Gymnastics

Fitdeck bodyweight+kettlebell+combat sports for the AM class

Also attended a beginning Gymnastics class for adults. I had a blast. I can  do cartwheels and I am real close to a free standing handstand!

One step closer to my goal of being able to do a HSPU!

AM Bodyweight

Full Pushups: 25+10+5+5+3+2 = 50
Full Pullups: 3+3+2+2+1+1 = 12
Bulgarian split squat: 25/25
Divebombers: 15
Superplank (up/downs): 90s (OMG!)
Pulsing high side planks: 35s+10s/35s+10s (goal is 45/45)

Full Pushups: 12+10+5+4+8+3+4+1 = 50

Full Pullups: 3+3+2+2+1 = 12
Ran out of time on cycle 2.

Weds AM + Lunch

10 rung decending partnered sw

Publish Post

ing ladder (IGYG)  
5x5 GS 5x5 Pushups

Planks,
Russian Twist
Bicycle Crunches

5m Swing Finishers

At Lunch:
28kg
15min TGU

Tues Primal Blueprint Fitness

Cycle One----
Incline Pushups: 50
Rev Pullups (negatives): 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

Cycle Two---
Incline Pushups: 50
Chinups: 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

Mon AM

1/3/11
DC&P 3-rung Ladder + Dbl Row 3-rung Ladder + 10 Swings
Repeat 3x

:30 each
Halos, rest :30
Halos, Hot Potatoes, rest :30
Halos, Hot Potatoes, Snatches, rest :30

Press x5
Popups x5
Swings x5

Planks for good measure...