Back at RTK

Day 1 heavy day

joint rotations

Heavy Swings two hand
48kg x 10,10

Double snatch to press with 5 squats to finish ladder
32kg+32kg x 123/123/123/123/12

double dead lift
32kg+32kg x 20,20

Starting over with the RTK, I think when I started this last time I was a bit too zealous and could not keep up with the gains. I am starting where the book says to start and go from there. I will make the gains soon enough and be able to build from them. I am going to reread the book again to make sure I am doing everything right.

Morning Squats
BW hindu squats x 50
185 lbs x 30

P.M. training
Joint rotations
Heavy 2 hand swing 48kg x 10,10

Double press from double snatch
32kg+32kg
1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3,4 SQ 5/1,2,3 SQ 5/1,2,3 SQ 5

Double Dead lift
32kg+32kg x 20,20

Challenging training, but I like pressing the same size bells even though they are heavier. Since I have been doing squats for breakfast I am noticing that I am a lot stronger when it is time to do the squats at the end of the ladder and the deads are easier too. My grip was trashed from the grip training yesterday but I still had no problem with the double 32kg snatches.

Morning Squats
235 lbs x 20

P.M. training

Joint rotations

Two hand swings
48kgs x 10,10

Double Press
32kg+24kg With 5 squats at end of each ladder
1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5/1,2,3,4 SQx5

Double Kbell dead lift
32kg+32kg x 20,20

Interesting that the Squats felt a lot better and easier since the Squats for breakfast I'm on.

Morning Squats
warm up goblet squats 24kg x 10
Work Set 230 lbs x 20

P.M. training
Joint rotations
Double Clean & Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4,6/2,4
18.33 mins

Tough training, the Long Cycles are brutal. Really concentrating on getting in good double cleans before the jerk. Felt just a little wore out today but had a late night last night and not a good nap this afternoon. I am thinking about switching the morning squats to non regular workout days.

Gripping
warm up CoC#1 x 10 l,r
attempts at and forced closed CoC#2.5 x 1,1,1

Go Really Mach two hands
165 lbs x 5,5,5,5,5

Strap Holds w 7.5 lbs 5 sec holds
CoC#1 x 1,1,1

Titans tele two hand
20 lbs x 5,5,5 then 22.5 lbs x 5,5

Rolling thunders
115 lbs x 3,3,3 l,r

Plate curls
25 lbs x 3 l,r then 20 lbs x 5,5 l,r then one plate in each hand 20+20 x 5,5

Finger extensions
yellow band x 12,12
Blue band x 12

Workout from tuesday,

morning squats
220 lbs x 20

grip training

Go really mach
115x5
135x5
155x5
165x5
165x5
strap holds
HG 200 w/5 lbs 5 sec holds x 1,1,1 l,r
titans tele mach two hands 20 lbs x 5,5,5,5,5
Rolling thunder 90,115,135,145,150
Plate curls 25lbs x 3,3,3 l,r

Joint rotations

VPP 16kg+16kg
2,4,6,8,10 x 5 ladders
13.50 mins

Thursday's workout (today)

Joint rotations

Double C+J med day
24kg+24kg
2,4,6,8,10/2,4,6,8/2,4,6,8/2,4,6,8/2,4,6,8

One more workout in the exsplosive block then to the grind block for 2 weeks. The C+Js are feeling more and more natural and I have lots of room to grow.

A.M. squats
Set #1 95 lbs x 10
Set #2 215 lbs x 20 reps

P.M.
Joint rotations

Warm up two hand swings
48kgs x 2 sets of 10 reps

Double Clean + Jerks
32kg+32kg
2,4,6/2,4,6/2,4,6/2,4/2,4 = Toast

Good workout today but tough, I did heavy ballistics today and it kicked my butt. Morning squats are feeling good and I am getting heavier with them. I will try and work grip training in tomorrow.