The Hammer and Sickle

This Saturday I go to the Party Re-education Kamp at Komrade Newton's dkbfitness.com (they are taking the barbwire down for this weekend only!).

Czarina Andrea DuCane will be there to whip us loyalists into shape. Should we fail, it will undoubtedly be Komrade Newton's job to hide the bodies.

Not the first time I suspect. You don’t get to be a Level II RKC without proving your worth to The Party.

Failure is not an option for me. I have WAY too much riding on this. Actually, only my ego is riding on this, but my ego is very demanding. Its a guy thing.

Saturdays’ goal: HKC Certification.

With that in mind I wanted to push hard today and take Friday off so that I will be rested for all the Czarist torture DuCane will be dishing out.

So technically this is part of Brett Jones's RKC Prep routine. (Winter-2008 Hardstyle Magazine.)

Warmup:
Z-Health
Clubbells
16kg Halos 2x10 each direction
16kg 2H Swing 1x20

The Hammer: (no rest allowed comrades!)
24kg C&P 5/5 (left/right)
24kg 1H-Swing 10/10
16-24kg Clean Front Squat 5/5 (16kg in one hand, 24kg in the other.) Switch hands and repeat**
24kg 1H-Swing 10/10
24kg Turkish Getups 5/5
24kg Hand-to-Hand Swing 20
24kg Snatch 5/5
24kg 2H-Swing 20

The Sickle: repeat, but using 16kg. Again no rest
16kg C&P 5/5 (left/right) (easy compared to 24kg bell!)
16kg 1H-Swing 10/10
16kg Clean Front Squat 5/5 (no split here, jsut 1 armed C&P each side)
16kg 1H-Swing 10/10
16kg Turkish Getups 5/5
16kg Hand-to-Hand Swing 20
16kg Snatch 5/5
16kg 2H-Swing 20

Mobility/Rehab:16kg RKC Armbars 5/5

Foam Roller work - Upper body/shoulder emphasis.

** I was at work and only had a 16kg and a 24kg to work with.