R5D33/34 RKC ROP Week 2 – What Variety Means To Me

Day 1 - Time To Wipe That Smile Off Your Face

Monday is light day and until I get to the 5 ladder stage, each day will continue to look and feel about the same. Other than the fact that on Mondays I have to do snatches which still scare the crap out of me with a 45lb KB, Mondays are pretty easy. I mistakenly thought Tuesday was a day off, forgetting that Friday and Sunday are rest days and so I had to quickly find something to do. Luckily I have a couple of workouts in reserve all the time so I can jump to something if I need to. The following was within my digital reach when it was time to go:

The double under sandwich for time:

  • 50 double-unders
  • 21 wall ball shots (20-pound ball, 10-foot-high target)
  • 21 hang cleans (95-pound barbell)
  • 21 Abmat sit-ups
  • 15 wall ball shots (20-pound ball, 10-foot-high target)
  • 15 hang cleans (95-pound barbell)
  • 15 Abmat sit-ups
  • 9 wall ball shots (20-pound ball, 10-foot-high target)
  • 9 hang cleans (95-pound barbell)
  • 9 Abmat sit-ups
  • 50 double-unders

Since it is not warm enough to go outside and do wall ball and I don’t have a skip rope:

The burpee sandwich for time (yes, sandwiches used to make me burpy!):

  • 25 burpees
  • 21 strict press (95-pound barbell)
  • 21 hang cleans (95-pound barbell)
  • 21 Abmat sit-ups
  • 15 strict press (95-pound barbell)
  • 15 hang cleans (95-pound barbell)
  • 15 Abmat sit-ups
  • 9 strict press (95-pound barbell)
  • 9 hang cleans (95-pound barbell)
  • 9 Abmat sit-ups
  • 25 burpees

Total time 18 ¬†minutes and if I had a bucket I might have thrown up into it. Doing the reverse system is not for the faint of heart I can tell you and since I was raised on pyramid sets rising to a low rep 70-90% max this was brutal. I was actually quite impressed that I managed to do all 50 burpees since they are something of a challenge for me even with my weight loss, even with my increased flexibility they are still not an easy thing for me to do. In fact, let me just say that if you ever want to feel like your weight loss (if that is what you are going for) isn’t working, try a few burpees, you will feel like ¬†you are on Day 1 at the Biggest Loser Campus.

Next time I need to grab something quick I am thinking of this. However, since I do so much KB work, I may sub the KB swings for hang cleans or strict presses:

For time:

  • 20 burpees
  • 30 overhead kettlebell swings (53 pounds)
  • 40 Abmat sit-ups
  • 50 squats
  • 60 double-unders
  • 50 squats
  • 40 Abmat sit-ups
  • 30 overhead kettlebell swings (53 pounds)
  • 20 burpees

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