R7D89/91 – The Final Weekend

My encounter with Cindy last week left me extremely sore in the quads. I am not sure why it was so bad, but Friday and Saturday I was in agony most likely because I chose to do full squats for Cindy instead of only going to 90 degrees. I was severely compromised during my Olympic Lifting practice and due to the pain rather than doing any max weight, I chose to concentrate on form and get my mechanics back on track.

Olympic Lifts:

3 sets of 10 each, unloaded bar.

Deadlift
Clean
Power Clean
Clean and Press
Jerk
Clean and Jerk
Squat
Push Press

Saturday we attended a wedding, but that timing was good since by that time I was unable to walk without looking like I had a metal coat hanger for a spine and hips made from glass. For Sunday, the official last day of Round 7 I caved and did Yoga with the P90X gang. I admit I did skip some of the savasanas at the start but it was an hour of yoga that I was grateful for.

Monday rolled around and knowing that I am at the very least starting with the same round again I knew it was RKC time. I may change the format a little, but for the first week I knew it would be the same as last time.

R9D1 – My RKC mini workout:

Ladders of 3,4,5,4,3 with pullups

For those who are unfamiliar, a description of the ladder system is here.

I did 20 swings between each set (some head height, some overhead) and at the end decided to add something extra.

1 clean and press left
1 clean and press right
1 snatch right
1 snatch left
1 pullup
2 clean and press left
2 clean and press right
2 snatch right
2 snatch left
2 pullup
3 clean and press left
3 clean and press right
3 snatch right
3 snatch left
3 pullup

 

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This entry was posted on Tuesday, September 6th, 2011 at 8:46 AM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, 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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