Snatch Workout...

Lunch break:
16kg Snatch 7reps per 15:15
did 10 sets; Time 5min
Was hoping for more, but it is a start...
The VO2Max 15:!5 is for 80 sets total....that's 40 minutes!
Looking at the positive, I am 12% complete on this task!

Wall Pushups
3 sets of 50
============

Evening:
24kg 1H Swings 1min:1min protocol
3 sets








Knee tucks
3 sets of 40 (resting during sets..whew!)

Snatches and Convict Conditioning

Z-Health warmup

Snatch 24kg 5reps each side
Snatch 32kg 5reps each side
Snatch 32kg 5reps each side (grip failing. Drp down a notch)
Snatch 32kg 5reps each side
Snatch 32kg 5reps each side


Incline Pushups 2x20
Knee Tucks 3x40

Snatch Form & convict conditioning

Zhealth & Clubbell warmups.

24Kg Snatch 5x5 50 Snatches Total

Vertical Pulls 3x40
ShoulderSquats 2x25

I still hate the shoulderstand squats. I can't seem to get vertical like the photo's form the Convict Conditioning book.I was going to bail on them, but a co-worker who is also doing some CC work encouraged me to stick with it a little longer.

I will be doing level 2 of the pulls. The vertical pull does not provide any challenge. Level 2 would be a horizontal pullup. I will most likely achieve this using a table.

No TKD tonight due to the proximity to the holidays. I may do some TGU's when I get home.

Viking Warrior Conditioning, Convict Conditioning, TKD

Warmup

Z-Health Neural

Clubbells

Viking Warrior Conditioning

15:15 with 16kg kettlebell. Manages 17 sets before form started to slip

Convict conditioning:

3x50 Wall Pushups - Still hard towards the end. Maybe another week or so with this guy.

3x40 Knee Tucks - 3rd set was rough!

Tae Kwon Do (evening)

Did some full speed knife defenses. Holy shit people move fast. I was stabbed 15 times ina 1 minute round. I defended at least twice that...

Was tired. Too tired for safe TGU practice tonight.

Tuesdays RKC Prep and CC

I got too busy to updates yesterdays work out till today.
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.

Convict Conditioning

Just got the book, and despite all the smack-talk I've seen about the Author, I really dig this book.

I am going to incorporate the New Blood program into my other activites.

Today I did some prelimianry bodywork to see which progression I will use.

New Blood does the following:
Monday:
Pushups
Leg raises

Friday:
Pullups
Squats

My progressions will be the following:
Pushups - Step Two - Incline Push ups. 3 sets of 40 is my goal to progress to the next level.
Leg raises - Step One -Knee tucks on bench. 3 sets of 40 is my goal to progress to the next level.
Pullups - Step One -Vertical pulls. 3 sets of 40 is my goal to progress to the next level.
Squats - Step One -Shoulder Squats. 3 sets of 50 is my goal to progress to the next level.