I am training for the RKC in September 2011. I want to keep track of the workouts I do, so I can measure my progress! If you have any helpful or effective circuits or workouts that you accomplished training for your RKC, please send them my way! Thank you and Enjoy!
7/18: Double Kettlebell Workout
3x: Clean to Squat x5 reps
Dbl KB Swing x5reps
Clean to Squat x5 reps
3x: Clean to Squat x3 reps
Clean to Press x3 reps
TGU x3 reps/ side
3x: Clean to Squat x5 reps
Single Arm Snatch x5reps/side
Clean to Squat x5 reps
KB: 12 KG for all circuits
7/19: Day 2
x3: Dbl KB Clean and Press x6 reps
Get Up x6 reps/side
Dbl KB Clean and Press x6 reps
x3: Dbl KB Clean and Front Squat x3 reps
Dbl KB Clean and Press x3 reps
Dbl KB Swing x6 reps
x3: Single Arm Clean and Press x3 reps /side
Single Arm Snatch x 5 reps /side
Single Arm Clean and Press x3 reps /side
KB: 12 kg for Dbl and Single use
7/22
Snatch Test 5:00
16kg
104 reps!
x3: Dbl KB SLDL x6/leg
KB: (2x20kg)
Clean and Squat x6 reps
KB: (2x16kg)
x3: Dbl KB Clean and Press x3
Dbl KB Clean and Squat x3
Dbl KB Swing x6
KB: (2x12kg)
TGU: x3/side
KB: 12kg
