Testing For Saturday

I'm still battling my pulled neck muscle which is going down to my shoulder blades during the day. This week I didn't work with my victims but I'd love to work out on Saturday at Richie's Weekend Seminar. So I tested myself today:

20+25 min biking, 18.9 km
1 hour rest

JM
2-2 (l,r) armbar @ 16 kg
2-2 (l,r) brettzel
2-2 (l,r) armbar @ 20 kg
2-2 (l,r) brettzel
2-2 (l,r) armbar @ 24 kg
2-2 (l,r) brettzel

1x (1-2-3-4-5) ladder of MP @ 16 kg
1x (1-2-3-4) ladder of MP @ 20 kg
1x (1-2-3) ladder of MP @ 24 kg

10 SW, 1 burpee, 9 SW, 2 burpee, 8 SW,... 1 SW, 10 burpee: 8:53 @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching

Small Workouts

Last Friday I pulled a muscle in my neck so I skipped the snatches on Friday and Saturday. It was sad because I did pretty much GTG with my CoCs throughout the week and I was looking forward the 18 rounds of VWC regime. On Sunday I finally started but quickly reverted to TGUs after trying some snatches :(

Sunday:
20 SW @ 20 kg
5-5 (l,r) MP @ 16 kg (it was dawning on me the there will be some trouble)
20 SW @ 20 kg
3 (l) SN @ 20 kg (now it was obvious that no snatches for today)
20 SW @ 20 kg

2-2 (l,r) TGU @ 16 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 20 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 24 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 32 kg
10 double close @ CoC No. 1


20 SW on top of the minute, 8 rounds alternating @ 24 kg and @ 32 kg
stretching


Monday:
10-10 (l,r) halos @ 20 kg
I wanted to rest today because my neck didn't get better. But I was caught up...
10 GS @ 32 kg
10 wide pushups
10 slow twists @ 16 kg

7 rounds in 15 min

10-10 (l,r) halos @ 16 kg

This Week So Far

Monday:
4 dC&P @ 2x20 kg
15 dSW @ 2x20 kg

4 dC&P @ 2x20 kg
5 dC@FSq @ 2x20 kg
4 dC&P @ 2x20 kg
1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg
4 dC&P @ 2x20 kg
3-3 (l,r) WM @ 24 kg
4 dC&P @ 2x20 kg
5-5 SN @ 20 kg

1st Tabata: swings @ 24 kg
2nd Tabata: burpees
3rd Tabata: one handed swings @ 24 kg
4th Tabata: thrusters @ 20 kg
5th Tabata: snatches @ 20 kg

10-10 (l,r) halos


Tuesday:
Throughout the day 5 x 10 double closing of CoC No. 1 (GTG)


Wednesday:
Throughout the day 2 x 10 double closing of CoC No. 1 GTG style

Tabata: swings @ 32 kg (14 reps/round)
2 x 10 ssP @ 2x20 kg
2 x 1-2-3 ladder of C&P @ 24 kg
1 x 1-2-3 ladder of BUC&P @ 16 kg

1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg

4 rounds:
10 SW @ 24 kg
10 SW @ 32 kg
10 SW @ 48 kg

10-10 (l,r) halos @ 20 kg

Heavy KBs

JM
1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg

3-3 (l,r) MP @ 2x20 kg
3-3 (l,r) MP closed legs @ 2x20 kg
3-3 (l,r) kneeling MP @ 2x20 kg
3-3 (l,r) sitting MP @ 2x20 kg
3-3 (l,r) floor press @ 2x20 kg
and back to "normal" MP

4 rounds, all @ 32 kg
10 DL
10 SW
5 GS
5-5 (l,r) 1HSW

100 pushups or 4 minutes trying: 70 reps

stretching

Yes, my pushups deteriorated, my best was 87 in June. The heavy bell work was nice, I was not so much tired as I expected. Should try 40 kg next time :P

Tired Monday

Monday totals:
1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg

Top of the minute swing combos: 5 1HSW (L), 5 1HSW (R), 5 SW, 6 altSW
8 rounds @ 24 kg
6 rounds @ 32 kg

10-10 (l,r) halos @ 20 kg

15:15 protocol, every round is different, each is @ 2x20 kg
1. dCL
2. dSW
3. pushups on the KBs
4. dCL
5. ssP
6. dSW
7. double bent-over row
8. dCL
9. dDL
10. dMP
11. dSW
12. renegade row
about 1 min rest and start all over the 12 rounds


10-10 (l,r)

I originally planned 3 rounds continously of the last 15:15 workout but I was winded and some of my victims said that it wound've been insane to do it without rest.

Back With RKC Tribute Session

I'm proud that I managed to do the snatch test so I have to publish it :)

Wednesday session:

5 min snatch test: 100 reps @ 24 kg (with an average of 40 secs work and 20 secs rest)
3 rounds of 20 hindu squats + 20 SW @ 24 kg

last year grad workout like:
6 rounds of 5 dSW, dCL, 5 dMP, 8-10 steps of overhead walk @ 2x20 kg

And at the end to feel the tearing:
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in overhead position @ 2x20 kg

10-10 (l,r) halo @ 20 kg

The snatch test was easy. I was satisfied. At first I was wondering if I should do it with 20 kg but I thought what the heck I try it with 24 and we'll see what can I do. The VWC did it—not only in mass gain but in lung capacity. And I'm just beginning the second stage!

The "grad workout like" was hell, I reduced the planned 10 rounds to 6, after switching from 24 to 20 after the first round :) After that I had to improvise because the last workout was the Tabata dSW/walking ssP one which we could have not do. But for me this SW/walking combo did call back some nice memories of burning forearms and helluva lot of swing of last year. :) I DID enjoy it!