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...
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My RKC Instructor Page
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CatalystConditioning Website
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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Training Template
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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January
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- RKC Prep
- Saturday Reshape Class
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- More Prep work...
- Light Snatches
- TGU + FS + More...
- Swings, Double Ladders
- Heavy Metal Day @ DKB Fitness
- Snatch on the minute
- AM class
- full r-phase
- Snatch+dblC&J+Burpee....And led class...
- AM Class/RKC Prep
- Getups, Goblet Squats+Pushups, Swings+Snatches
- C&P-pullup-swing ladders
- AM + Gymnastics
- AM Bodyweight
- Weds AM + Lunch
- Tues Primal Blueprint Fitness
- Mon AM
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January
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