RKC Prep

Heavy Swings for better snatch power:
32kg 1arm Swing 10reps/arm
Repeat 5x
100 swings total

Double 20kg C&P&Pullup Ladder. 3-rungs
5 ladders
30 Double Cleans&Presses + 30 pullups

20kg:
Double Clean x5
Double  Mil Press x5
Double Front Squat x5
Double Push Press x5
Double Front Squat x5

After doing the last set, I am thinking I should drop the C&P/Pullup ladder and do more Kettlebell Muscle work with the double 20's.
I was very gassed. Which means, that's what I should focus on for the RKC (get used to that level of conditioning, because I think I am strong enough for the cert...Its my cardio that needs some love...

Light Snatches

16kg for 7 mins. Easy'ish pace. Appx 120 snatches.

TGU + FS + More...

More RKC prep

24kg TGU 2/2 repeat for 15min

16kg dbl-front squats 5x5 (still waiting for dbl 20's to arrive)
Pushups 5x5

Side-2-side skaters (lunges of a sort) + 1 BW squat: 10,8,6,4,2

10 heavy(24kg) 2h swings + 1 pushup
10 med (16kg) 2h swings + 2 pushups
Repeat for 2min
Repeat above 3x
(Should have gone 32kg and 20 kg...)

deck squat-thrust + pushup.
Standup, and repeat 5x

deck squat-thrust + pushup
No standup, repeat 5x

Swings, Double Ladders

Brief Z warmup

32kg 2h-swing 10reps

Work I: Heavy Swings
32kg 1h-swings 10/10
Repeat 5x
This was a butt kicker. Really trying to focus on keeping the lat activated. Tough to do w/ such a heavy swing.

Work II: C&P and Pullup Ladders

Planning on using double 20k's but they have not arrived yet. My back was still a little stiff from some bad 24kg double-KB swings I did last week, so I decided to go light and increase the rungs and ladders.

16kg Double-KB Clean &  Press + Pullup Ladders. Goal was 5rungs, 5 ladders.

Actual:
I hit the numbers for the double-kb C&P Ladders, but I was toasted on the pullups. Had to drop numbers and even threw in some chinups.
Pullup Ladder One: 1,2,3,4,5
Pullup Ladder Two: 1,2,2,3,3
Chinup up Ladder Three: 1,2,2,3,2
Pullup Ladder One: 1,2,2,2,2
Chinup Ladder One: 1,2,2,2,1

Snatch+dblC&J+Burpee....And led class...

• 10 min of 16kg Snatches: 199 (plus 1 more at minute 10:00)
• 10min of Double C&J w/ 16kg. Goal was 100 in 10 min. Ended up doing 5 on the minute with a minute off at 7:00. Total dbl-C&J: 45
• 10 minutes of Burpees (with pushups, not squat thrusts!) Goal: 100, actual: 60

Whew!
Felt VERY amped after this routine, so I decided to jam w/ the PM Class:

PM Class
Warmup--
Z warmup
Jumping Jacks
5 Burpees
2h Swings
Jumping Jacks
Burpees
1h Swings
1h Swing

Grease the groove--
[Bottom-up Cleans L/R] x2

Work--
Bottom-up Cleans & Press L/R x1
GS (I had to skip the GS. - Knee acting up.) x10
repeat x6

BUCL hold for :20sec
16kg Double Swing x3 (teaching doubles, so low reps)
repeat x3

Renegade Rows x8/x8
Cossack Squat - Bell Racked over squatting leg. x5/x5
repeat x3

TGU w/ :20sec High Bridge hold x5/x5 (skipped this to tweak students form)

Desk Squat x10

2h Swing x10
Burpee's x5
Repeat x5
(this kicked butt!)

AM Class/RKC Prep

AM Class/RKC Prep

Z-Neural 1, Swings, DL, Halos for warmup...

w/ 24kg
3 Cleans Left + 3 Presses Left + 3 Rows Left
3 Cleans Right + 3 Presses Right + 3 Rows right
3 Double Swings
2 Cleans Left + 2 Presses Left + 1 Rows Left
2 Cleans Right + 2 Presses Right + 1 Rows right
3 Double Swings
1 Cleans Left + 1 Presses Left + 1 Rows Left
1 Cleans Right + 1 Presses Right + 1 Rows right
3 Double Swings
Repeat 3x
(I missed last set of 1's while instructing)

rest 1min
10reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

rest

High Plank :30
Fist to Face Plank :30
Up/downs :30
Bicycle Crunches :30
5 Pumps

rest

10reps each, no rest:
Slingshot
Goblet Squat
Slingshot
Goblet Press
Slingshot
Goblet Squat + Press
Slingshot

rest

5reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

:40:20 Swings for 5 min

Getups, Goblet Squats+Pushups, Swings+Snatches

32kg TGU for 15min (16 reps)

32kg Goblet Squats 5x5
Pushups 5x5

24kg Swings on the minute:
10 2h
10 2h
10 2h
10 hth
5 1h Left
5 1h right
5 5natches Left
5 Snatches Right
10 Snatches Left
10 Snatches Right
10 2h Swings

cool down:
Hip flexor stretches from 4hb
Pigeon
Foam roller (all over)

C&P-pullup-swing ladders

5x3 ladders: (c&p,pullups, 10 swings) = 60 c&p, 30 pulls, 150 swings
Used 24kg... Appx 30 min to complete.

Weds AM + Lunch

10 rung decending partnered sw

Publish Post

ing ladder (IGYG)  
5x5 GS 5x5 Pushups

Planks,
Russian Twist
Bicycle Crunches

5m Swing Finishers

At Lunch:
28kg
15min TGU

100 Snatches in 4:54!!!!

100 freaking 24kg snatches in 4m54s!!! no more nightmares!