Wednesday March 24 2010

I have been soaking up the RKC II manual since returning fro the cert. Enabling ah ha drills, bent pressing, hollow position leg raises, jerks, pistols, push presses, hip openers, ankle stuff and more.

Saturday morning I wrote my wife Isa's 12 minute HARDSTYLE swing/ snatch workout.

12kg 12 swings / 8kg snatch 6/6 rest 15sec x 12 rounds No rest between the swing and snatch She Killed it.

She had a knee injury running and the KB has been her saving grace, but even better she said if she cant run again her next goal is passing the RKC. Wow now I have mixed feelings on the knee, I want an RKC wife. I think she would be an excellent trainer, she develops great programs or complexes for herself. Its just not her passion to teach others. In Time!!

Todays Training:

Foam rolling

Mobility super joints

Arm bar, gobblett, hip flexor stretch x 1 round 5 reps each

Double 12kg overhead circles, half squat walks, single overhead squats, Crooked arm bar left side only. x 2 rounds

Viking push press 16kg

4 bumps 1 press R/L

6 r/6L

LCCJ

20kg 2 , 4

24kg 2, 4, 5

Now ready for the workout.

LCCJ Double 32kgs

2,4,6

2,4,5,1

2,4,6

43 minutes

Definite improvement from before Level II. Looking to improve on the time/numbers.