Sunday, Jan 17th- RKC Prep Class
RKC Snatch Test:
24kg x 100reps in 4:30sec
Clean&Press Ladders
24kg 3sets x (1,2,3) 18reps
Passed the snatch test for the 2nd time, paced myself much better. Started slower and finished a bit stronger. Still tore my left hand just a bit but its not bad. We talked program design for the next few months leading up to the RKC.
Saturday, Jan 16th- Advanced KB Class
20kg Swings x 100reps
16kg Cleaning lunges x 5,4,3,2,1 reps (each side)
Goblet Squat/Swing workout:
32kg Swings x 10
20kg Gob Squat x 10
32kg Swings x 10
20kg Gob Squat x 9
32kg Swings x 10
20kg Gob Squat x 8...etc all the way to 1rep
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