R4 D73 – RKC Is Taking Over

treadmill-catsHappy New Year everyone, and I hope now we are 4 days in that your renewed commitment to health and, for some, beauty, is intact!

I am at a bit of a crossroads at this time. Being the start of the year, it is a logical time to start anew and get things rolling in the right direction. Even though I am only on day 73, the fact is that I had only planned on an 84 day program anyway and the last week (79-84) was slated as a testing week. So I think what I am going to do is to do a couple of Crossfit and RKC workouts, get the fit tests done while I build the next phase plan. The thing about the RKC (Russian Kettlebell Challenge) workout to start is that it is really only 4 days a week, 2 of which are just 5 minutes of Turkish Get Ups. So I think I can use the swing/clean days as a full day workout, and add the TGUs as a start or an end to an existing Crossfit or compound lifting day and that in itself would give me a 4 day split. The problem would be working in the lifts and skills I want to do to the program.

I figure I need the following as a minimum to maintain my current skill level:

Deadlifts
Squats / Power Leg Training
Pull ups
Bench
Some form of compound shoulder press (not military press)

Mostly these would be covered off by the WOD I would hope (except the bench), plus I can work some in as the Active Rest during the RKC. I will stick with an Insanity workout I think but I feel like for the first time I will be stepping back from P90X as a staple. It’s not that I don’t like it, or don’t believe in it but I think that I am a little worn out with it and really my skills have outgrown the methodology. As far as Insanity goes, I enjoy the workout and the structure is still entertaining to me. I know I don’t need it for aerobic stress, but rather for a mental break.

As far as Day 73 went, I did the first day of the RKC again with the swings and the active rest. It is by far the toughest 22 minutes I have encountered to date! Looking at my final week, I think I will still do the P90X and Insanity Fit Tests and the timed 5K run (just to run the 5K run would be a big improvement!) but that will only be 3 workouts. Add to that 1 more RKC and 2 WODs and I have 6 active days and maybe 2 rest days until I will need to start the next phase. Better get to work!

By the way, I hit my goal, albeit a day or two late.

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This entry was posted on Tuesday, January 4th, 2011 at 12:48 PM and is filed under Kettlebell Workouts (RKC). You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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