Tuesday, 6/24/08

Muscle Snatch + Snatch Balance, Heaviest Muscle Snatch x 1 + 2

45/65/75/88/88/95/100/105.

MId-hang Snatch @ 65% x 2  x 4, (70#).

8 rounds,

5 kipping pull-ups (assisted) + 5 clapping push-ups.

————————————————————–

Wednesday, 6/26/08

Rest Day

—————————————————————

Thursday, 6/27/08

Went to the Santa Monica Stairs and did three laps of the 189 steps with a 65# sandbag; alternating shoulders and back. Brutal.

Next,

4×10 sandbag squat cleans

2×10 sandbag cleans and press

2×10 sandbag snatch

200 meter shoulder carry

That lit me up and left me smoldering, especially the stairs.

——————————————————–

Friday, 6/28/08

Rest Day

——————————————————–

Saturday, 6/28/08

The Four “P”s…all pulling. 9 reps each

•Power Cleans, 125

•High Pulls, 155

•Deadlifts, 300

•Stiff Legged Deadlift, 175

•Rows, 125

Pull-ups, single red band assisted, 2×5

—————————————————————–

Sunday, 6/29/08

Kettlebell Workout in the Park

Steve Belanger and Marc, both RKC instructors held a training in the park for experienced and beginner kettlebellers.

For the workout portion, I used a 53 then a 70# KB for ladder swings both two hand and single hand. In there were a few sets of snatches, 3 rounds of kettlebell Bear Crawls and 5 x 50′ rope pulls with an 88# KB at the end. Did a set of push ups after each. The rest of the time was spent socializing and playing with the bells.