Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min
Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min
Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min
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Goals
- Press double 40kg by 40th birthday (latest PR: 32kg left/ 36kg right)
- RKC Certification (April 2011) (COMPLETE)
- Start Personal KB Training Biz (COMPLETED)
- Investigate Gym Ideas/possibilities (COMPLETE)
- Snatch 24kg 100x in 5 min (Complete)
- HKC Certification (COMPLETED)
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Rethinking after RKC cert...stay tuned...
Favorite Sites/ Links of note
- Fire-Bellz.com - Senior RKC
- Diesel Crew - Awesome hardcore stuff
- ZachEven-Esh.com
- Jeff Martone's Tactical Athlete
- Greg Mihovich - Underground Gym
- Art Of Strength
- Dynamic KB Fitness - Team Leaders School
- DragonDoor
- How to Add 10-20 repetitions to your 5 minute snatch test....
- The Party Line for Passing the RKC Snatch Test
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- the Tuesday after
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- Good read on making sure you swing properly
- Day Off
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- Range Safety Officer
- AOS resolution Part IR
- Todays workout - Resolution based
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