Got back Minnesota with renewed energy level and started a strength based program. I am implementing the clubs into my program before during and after sets great for recovery and rejuvenation while training. Hit the bench press seriously for the first time in about two years and it felt awkward doing that much volume. As always training hard requires the three d's and it will also take a goal which should help with the passion. I have a little over two years two prepare for the RKC II for the second time and with what i know from my first attempt in terms of what is to be expected, pure strength for sure is where it is really at.
Starting off with in my prep phase with two days a week with large muscle emphasis and three days a week with attention to the details of my smaller muscles.
Monday- April 19
Hypertrophy - 3x10 upper body & core
Tuesday- April 20
Bench press - Squat emphasis
Wednesday- April 21
Swings and getups - Pullup ladder and club swinging
Thursday -April 22
Snatch 16kg 15/15 x10 - Hypertrophy -4x6 UB
Will take off Friday and pick up on Saturday. Going over the workout itinerary for KB workshop Sunday April 25. Looking forward to the weekend that will also include Angels / Yankees with the family.
Friday, April 23, 2010
Friday, April 9, 2010
Back in action, feeling good and training. This weekend is "The Warrior Dash" 3 miles of obstacle course in the mud sweat and beer classic should provide some memories. Getting ready in a pinch after some 12 weeks of on and off conservative training schedule, will be interesting at the very least.
April 8, 2010
Joint mobility, ASLR, Brettzel, Armbar
TGU 16kg 3+3,2+2,1+1
400 meter run interval w/ 16kg snatch 15+15 x 10
felt strong at the end, wanted to have a feel for a total body workout simulation to the Warrior Dash would offer.
Sticking to mobility and core training routines has been keeping me alive and fairly in tune with my body. RKC program minimums have been the majority of my workout mixed in with a tester now and again, has resulted in a shock to my body and most generally an extra day of rest. Thankfully I am off to CICS next week to get the low down on Indian Clubs from the Master of IC Dr. Ed Thomas. This should again provide more restorative exercise patterns that will be perfect for what my body needs. I will be posting more often and training for strength after the return from Minneapolis. Move it or loose it.
April 8, 2010
Joint mobility, ASLR, Brettzel, Armbar
TGU 16kg 3+3,2+2,1+1
400 meter run interval w/ 16kg snatch 15+15 x 10
felt strong at the end, wanted to have a feel for a total body workout simulation to the Warrior Dash would offer.
Sticking to mobility and core training routines has been keeping me alive and fairly in tune with my body. RKC program minimums have been the majority of my workout mixed in with a tester now and again, has resulted in a shock to my body and most generally an extra day of rest. Thankfully I am off to CICS next week to get the low down on Indian Clubs from the Master of IC Dr. Ed Thomas. This should again provide more restorative exercise patterns that will be perfect for what my body needs. I will be posting more often and training for strength after the return from Minneapolis. Move it or loose it.
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