AM Class

Ran AM thru KBB-B, did some 28kg C&P to demo the routine. Also led the Swing finisher w/ a 24kg (light day)

RKC Prep: Heavy Swing + PM Class

Tuesday

10x5 32kg Swings

15min of 24kg TGU

Then ran PM Class through Burn-B. I didnt train witht hem the whole time, but I definitely led the Swing finisher at the end with a 32kg.

My hip-pop has become amazing since starting the rkc:prep/heavy swing training!

Easy day...

KBB 2.0 w/ AM Class

Did Phase 1, A with class using 24kg for GU and 32kg for the GS, rows, and swings..

Whew!

RKC Prep: Density 160 Snatches

24kg Snatches
4/4 on the minute for 20 minutes...
160 Snatches

Heavy Swings + Snatches + PM Class + more heavy swings

Training the Missus.

A mishmash of 2H Swings, Goblet Squats, Goblet Press (2arm overhead press).
Also taught her the high pull.
Appx 30 mins of effort using 5 and 10 rep sets.

For myself, I used 32kg for some 1h and 2h swings. Trying to really pop it up, make it float.

Hoping to get a 7min snatch test in before class tonight. Might have to happen after class. We'll see. All part of the RKC prep

Trained w/ PM Class:
10 GS, IGYG (observe knee's at bottom)
Repeat 2x

5 Clean + 5 Front Squat + 5 Press
Repeat other side

6x5 1H Heavy Swings (Ideal: Female: 20kg, Male: 28kg)

Short Bridge x25
Plank :30
Short Bridge x25

5 Alternating GUSU each side

Russian Twists 1:00

Reaction Goblet Squat (30:30)
5 1h Swings
Reaction Goblet Squat (30:30)
5 1h Swings
Reaction Goblet Squat (30:30)

5 High Pulls
5 2h swings
5 Presses
Repeat other side

5 Goblet Squats (pause at bottom)
5 Sumo Squats
5 Cossacks

5 Clean + 5 Front Squat + 5 Press
Repeat other side

6x5 1H Heavy Swings (Ideal: Female: 20kg, Male: 28kg)

Swing Finishers after small rest
30:30 any swing type. threw in a :30 GS set too.
I used a 32kg for some more heavy work...

Heavy Swings

32kg Swings 11x5
2h
1h-l
1h-r
1h-l
1h-r
1h-l
1h-r
1h-l
1h-r
2h


Focos on really making the bell float at the top (chest height).