Its a mix of Brett Jone's RKC Prep and the new Convict conditioning book by Paul Wade.The CC routines are secondary to my RKC prep goals, which is good.
I don't have any ego invested in the CC routines since the RKC is my main focus. Originally I was going to do Pushups- Level 2 (incline) but after trying that routine on Sunday (as a test) I was incredibly sore. So I have resolved to just start at the beginning for all of my CC plans.
1# Clubbell shoulder warmup
Z-health Warmup
All performed with a 24kg kettlebell:
- Clean & Front Squat (Left) 5 reps
- Swing 20 reps
- Clean & Front Squat (Right) 5 reps
- C&P (Left) 5 reps
- Clean & Front Squat (Left) 5 reps
- Get-up (alternating) 5 reps
- Clean & Front Squat (Right)5 reps
- Snatch 5 reps
- C&P 5 reps (Right)
- 5 reps
Convict Conditioning - New Blood:
- Wall Pushups goal: 3x50 Actual: 1x50 and 1x38. Elbow felt a bit weak, so I decided to call it good.
- Knee Tucks goal: 3x40 Actual 1x40, 1x10. Wiped out. Time to call it a day.
After action report: I was gassed by the end of my RKC prep work which made the CC exercises tough. But thats ok, I will gain endurance as tiem goes on. Ultimately I need to repeat the RKC work three times instead of just once like I did today.
1 comments:
Looks like some great stuff!! Keep it up!
Rock on
Mike T Nelson PhD(c)
Extreme Human Performance
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