RKC Training Log: Week 9

I am now officially 2 weeks out from the certification and long overdue for a good week of training.  The mid-week workouts were a little shaky this week, but I finally strung together three straight days of quality workouts this weekend.

I’ve been so cautious with training due to the back injury the last few weeks it was nice to finally reach a point where I could go hard and not worry about reinjuring myself.  It did become painfully obvious that my conditioning has suffered a bit, but all I can do is work hard this week and hopefully get myself in a position to survive the cert weekend

I managed 5 workouts this week. Here’s what they looked like:

Tuesday

15:00 AMRAP of:
1A) Pullups x10
1B) Pushups x15
1C) KB swings x20
8 rds + A&B

EMOM – Ascending Ladder of:
2A) Burpees x3, 4, 5…
2B) KB swings x6, 8, 10…
Came up short on the round of 10/20

Wednesday

15:00 AMRAP
1A) Single arm KB swing x5
1B) KB Clean and press x1, 2, 3, 2, 1, 2, 3…
1C) KB FSQ x1, 2, 3, 2, 1, 2, 3…
Alternate arms after each time through

10:00 AMRAP
2A) Sandbag bear hug carry ~ 50ft
2B) SB squat x5

Friday

15:00 AMRAP of:
1A) Double KB FSQ w/ 53s x8
1B) Box Jump @ 24″ x4
1C) KB Swing @ 62 x20

3:00 work, 1:00 rest of:
2A) Pullups (32)
2B) Pushups (69)
2C) BW Squat (103)
2D) Burpees (38)
2E) 400m run (1:43)

Saturday

EMOM x 10:00
1A) (53# KB clean x1, push press x1, thruster x1) x4
alt. arms each minute

8:00 AMRAP
2A) Burpee + tuck jump x3
2B) Pullup x5
2C) 53# KB ground to overhead x7
7rds + A and B

For time w/ 53# KB:
3A) KB american swing x30
3B) KB rack drop lunge x30
3C) Toes to Bar x30
3D) Goblet Squat x30
3E) Burpees x30
3F) Mt. Climbers x150
Finished in 13:35

Sunday

EMOM x 8:00
1A) Weighted pullups @ 35# x4

4 rounds/ side, as complex w/ 53#KB
2A) Snatch x2
2B) Clean x4
2C) FSQ x6
2D) Single arm swing x8

3A) 50 snatches, for time
Left hand wasn’t healed so I probably did 85 of these on the right side, so a 6:42 doesn’t seem too bad

4 rounds w/ 40# weight vest, for time – 8:42
4A) Recline rows x10
4B) Pushups x10
4C) 53# KB rack, 80# KB side loaded carry x 50ft

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