Monday, April 5th-3 weeks till RKC

Prep: Z, Barhangs, Pumps

Superset: 3sets of
Dbl 20kg Swings x 12
Dbl 20kg Clean&FSQ x 5

Superset: 2sets of
24kg 2h Swings x 20
24kg FSQ x 8/8

Finished w/ Brettzel, Pumps, Hipflexor stretch

RKC Prep Class 12/6/09

11:00am
Snatch workout: Decending ladder, with set amout of reps in each minute per arm, resting in lockout as you climb down the ladder. (never set bell down)
20kg x 14, 12, 10, 8, 6, 4, 2reps

Double Cleans Practice:
(2) 20kg x lots of reps

One hand pull and catch work.
12kg&16kg x Tons of reps

2:00pm-at home
24kg TGU x 5/5reps
24kg Goblet Squat x 5reps
32kg 2h Swings x 20reps

Short class, my cleans feel rock solid. Hurt my left bicep some how during all this, had a massage later in the day that helped. She told me my left side in general is pretty worn out and suggested I take a few days off. Things feel pretty good today, just some mild soreness. Off day today (Monday) and plan to take tomorrow off. Will work on Z-health Iphase and stretching.

Prep: Z, Pumps, Bar Hangs
12kg Halos
12kg TGU stretches and armbars
Crab Walks

16kg TGU x 2/2

Pull&Catch + Deadhang Cleans: Superset, Cleans done on a wall
24kg P&C x 5 + 16kg clean 5/5
32kg P&C x 5 + 24kg clean 5/5

32kg Cleans x 5/5rep (reg cleans)

20kg/8kg Stacked press(62lb) + Pullups:
2sets x 1/1 +3pull ups

24kg Military Press + Pull ups:
3sets x 5/5reps + 3pull ups

16kg Oven mitt 1h swings: 3sets x 20/20

Finished w/ Brettzel, Z

Worked on some cleans again, they felt great. Stacked press was harder then I thought with the 20kg, will work on that. Really want to press my 32kg here soon(its really close). Did some oven mitt swings to save another day on my torn callous and to keep it light. Good on the grip for sure.