Time to step up the gpp a bit to get ready for three days of the RKC. Nice and wet, soggy and frozen in the grass today.
Bear Crawls/Walking swings( with 36's)
5 supersets of BC's with the walking swings. Bs for 30-40 feet and the walking swings double that.BC's much better than the first time I did them last year although it took me a bit to get a rythym.
Rack walks with 36's
two lap sets done 4 times.each lap about 100 feet.
Waiters Walk
26#x2 laps
36#x2 laps
these were much better also then the first time I tried them last year. Shoulder was tight today too.
Low Rack Farmers walk
one long lap around field. easy.
about 20 minutes.perfect for a start.have to get used to more walking and carrying things.
datsit.
190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20
This went VERY well almost all reps identical. Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on ...
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This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
5 comments:
Good job bro, nice work. See you were strong with the BC's. Good job yesterday with the press and pull-ups. Looking strong
Rif - you and Joe are really motivating me to get more serious with my training. Thanks for being such bad a**es.
Franz
franz,
I hope that doesnt mean you are slacking in your training :)). You must stay at least 100 pounds ahead of your studette wife's strength work and 100 reps within her endurance work eh? LOL!! Now, get to work!
That is great stuff Rif, Franz the challenge has been presented...lol
You two keep kick ass down in La Jolla
Mark,
the farmers walks are done with the bells at the side, the rack walks with the bells in the rack position and the waiters walks with one bell overhead by itself or one overhead and one in the low farmers position.great stuff.
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