ETK Week1-Day 2 TGU

Warm up - repeated 3.67 times in 10 mins.

• Goblet Squats (16kg) 10 reps
• Halos (16kg) 10 reps
• Pumps 10 reps

Work, total time = 5 minutes

• alternate TGU 16kg singles (left/right)

Results: 8sets per side

Notes: So I made a point of tensing glutes, quads, abs, tliting pelvis, pushing thru heels while going goblet quats. This is to help retrain my swing form. so far so go.

ETK Week 1 Day 1 [Swings]

Re-started ETK workbook from ArtofStrength.com

Warm up - repeated 4 times in 10 mins.

• Goblet Squats (16kg) 10 reps
• Halos (16kg) 10 reps
• Pumps 10 reps

Work(12 mins)

• Swings
• Jumping Jacks (1 min)
• Swings
• Running in place (1 min)
• Swings
• Jumping Jacks (1 min)
• Swings
• Running in place (1 min)
• Swings
• Jumping Jacks (1 min)

Rest day...sorta

Took today off to recuperate. I went for a killer bike ride yesterday after my session. (I picked up a nice kona mountain bike on sale. w00t!) My hams and my arse are tender!

I'll get back into the SWING of things tomorrow.
Keira did mention that there is some chatter amongst the RKC professionals about the new vo2max protocol and how it is actually making people loose form as they focus on speed.

Well, off to do some more riding...

My session w/ Keira

Wow....

My form sucks! Ok, maybe not as bad as that, but my technique has slipped. I have had 1 prior RKC lesson over 2 years ago. I regret not touching base w/ another one sooner.

Keira immediately pinned my hip snap as bad; we went back to basics.

• Swings!!!

It was amazing how little I snapped and locked my hips, knees, buttcheeks (even though I thought I was) and how much I relied on leaning back slightly while swinging (and snatching and pressing....)

I spent an hour alternating between 10 reps, a little chit-chat about form, followed by more 10 rep sets. Though I did very little volume (compared to my normal workouts) I was gassed! Full body tension is a kick in the pants.

I'm going back to basics, bringing swings back in to my routine. My vo2max work is on hold till I get this under control.

Time off

My low back was really sore during a VWC workout a few days back. I decided to hold off until I get my form figured out.

I'm off to see Keira over at dkbfitness tomorrow for a tune up. Hopefully she can sort this out for me!

VWC Today

Low back was really tweaking. Only made it to 33sets.

EDT Numbers

Started w/ Double 53# Front Squat Superset w/ 2H 96# Swings

About the 4th set I needed to drop the double front squat to a single kb front squat (70#)

A little off today, so I made it to about 10 sets....