Volume Weekend

Saturday KB Class
20kg Swings x 100

Circuit: 4 sets of
32kg/28kg Sumo DL x 10
Push ups until partner was done with DL's
20kg Swings x 50reps

Swings and Renegade rows: Light to heavy swings, alt rows
20kg Swings x 20reps + 16kg rows x 5/5
24kg Swings x 20reps + 16kg rows x 5/5
28kg Swings x 20reps + 16kg rows x 5/5
32kg Swings x 20reps + 16kg rows x 5/5

TGU hinging and pressing from lunge posistion:
16kg 5,4,3,2,1 reps each arm

Sunday BYOB class 10am-11:30am
Suitcase DL
Swings
Bear Crawls
Walking in Rack pos
One handed DL
Sling shots
Press ups
Push ups
Heart Beats
Squat to Press ups
Hot potatoes

Sunday RKC Prep Class 12:00pm-1:30pm
20kg Snatch test- finished 100reps in 4:00min

2(20kg) Double Swing practice
2(20kg) Double Clean practice

High volume Swing ladder: 5 rungs of (2,4,6,8,10) x 10sets of the # of rung one handed swings. So 1h right x 2reps-swing switch-1h left x 2reps is one set. (10sets of each rung) 30sec rest after each rung.
20kg used for (2,4,6)
16kg used for (8,10)

Was a great weekend, quite sore and tired today but feel pretty good overall. Should have done the snatch test with the 24kg but really wasn't sure how my body was going to respond to all the work I did before hand. Going to test Saturday again with the 24kg. Planning on the April RKC.