Monday, Feb 22nd-9 weeks till RKC

Prep:Z, Pumps
12kg TGU stretches/armbars
16kg TGU x 1/1(10sec holds each stage)
16kg Goblet Squats x 5(prying)

Clean&FSQ Ladder: Dbl 20kg used
2sets x (1,2,3,4,5)
1set x (1,2,3,4)
40reps total-could have got the last set of 5 but upper back was feeling weird

VWC-VO2max: :15/:15
16kg 8reps x 20sets

Sunday, Feb 21st

10:30am
Prep:Z, Brettzel

C&P Ladder:Medium Day
24kg 2sets x(1,2,3) 3sets x (1,2)

4:00pm
-Quick Zhealth, Goblet squats to warm up

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

Dbl 24kg Sumo DL 2sets x 10reps

Finshed w/ Hipflexor stretch

Thursday, Feb 18th

9:30am
Prep:Z-health
Goblet Squats(pry) x 5

24kg RKC Snatch Test x 100reps in 4:45sec

3:00pm
Quick Circuit:45sec work/:15sec rest x 4sets(2left, 2right)
24kg Clean&FSQ (right)
24kg 1h Swing (right)
-same for left, had to bell down to a 20kg for the next round

Snatch test passed in the morning, figured I should start testing myself about the time the actual test will take place. Shoulder still a bit tender in the front and will take a few extra days off this week. Snatching and pressing don't seem to bother it much. Lots of Z health with nerve glides through out the day have been helping

Tuesday, Feb 16th-10 weeks till RKC

Prep: Z, Brettzel
12kg TGU Stretches/Armbars

C&P Ladder:Heavy Day
24kg 2sets x (1,2,3,4) 3sets x (1,2,3) 38reps

16kg Goblet Squats(prying) x 5

28kg 1h Swings 4sets x 12/12

Dbl 24kg Sumo DL x 15

Weekend

Sunday, Feb 14th- RKC Prep Class
20kg x 100swings

12kg TGU x 15min: Pausing each stage for 10sec working on form

C&P Ladders: Light Day
24kg 1set x(1,2) 4set x 1

24kg Clean Practice x lots of reps

16kg 1h Swing Practice x lots of reps

Saturday, Feb 13th- Advanced KB Class
24kg/12kg Double offset Swings
24kg/16kg holding in rack while 1hDL heavy bell

16kg TGU x 10min (pausing at each stage for 10sec)
Brettzel Work

(2)16kg Double Hanging cleans:3min (only cleaning up one bell at a time while other hangs)

Friday, Feb 12th

Prep:Z, Pumps, Bar hangs
12kg TGU stretches/armbars

C&P Ladders:Light Day
24kg 1set x (1,2) 4set x 1 + matching pullups

16kg Goblet Squat(prying) x 5reps

Swing Workout:Complete reps w/each sized bell, then repeat adding 5reps
24kg x 5,10,15,20,25
12kg x 5,10,15,20,25
20kg x 5,10,15,20,25
16kg x 5,10,15,20,25

Finished w/ Z, Pumps, Hipflexor, Brettzel, Barhangs
Workout took 20mins

Thursday, Feb 11th

Prep: Z, Pumps
12kg TGU Stretches/Armbars
16kg TGU x 2/2
16kg Goblet Squat w/Bootstrapper x 5reps

20kg Sprint Snatching x 60(10/10 x 3)

Dbl 24kg Clean&FSQ 5sets x 3

Finished w/ Z, Brettzel, Pumps

Shoulder felt pretty good on the snatching, did not use the 24kg to give it a bit of a break this week.