R5D48 – Warrior Dash 2011 and Heavy Day

“When the fight begins within himself, a man’s worth something.”

-Robert Browning, 1812-1889

I am up to full speed now with the RKC Rite Of Passage. It’s week 9 of the workout and finally the different days are actually different. The heavy day has 5 rungs of up to 5 reps on each movement looking like this:

C&P left 1
C&P right 1
Pull Up 1
C&P left 2
C&P right 2
Pull Up 2
C&P left 3
C&P right 3
Pull Up 3
C&P left 4
C&P right 4
Pull Up 4
C&P left 5
C&P right 5
Pull Up 5

Plus 25 swings for 6 minutes with 5 seconds rest between sets. That’s just long enough to put the KB down and pick it up again BTW.

The light day is only 5 ladders of 3 rungs, the medium day 5 ladders of 4 rungs. Now that I am up to full speed, the duration is only a month so I have to start looking for what to do with my KB skills once I am done with the RKC. I am certain there are things to move on to after from Pavel, I just haven’t looked yet. Spring and outdoor workouts are right around the corner and the KB is a great tool for working outdoors anywhere. I am also on to day 48 of Round 5 which means that in about 28 days or so I will be around day 76 which is probably long enough for Round 5. I think this will be the last “round” that I do, but I need another way of documenting my progress. Maybe that is thinking too much and I just need to keep going to R6 and beyond. I like the 90 day thing, it prevents me from getting bored and is long enough to see what changes the workouts make to your body. Maybe Insanity2 “The Asylum” will be out in the next month, or P90X2 or whatever he is calling it. If so, I would gladly go back to that with some KB work on alternating days. I will keep my fingers crossed.

I am also registered for Warrior Dash 2011 which is like a tame, watered down version of Tough Guy or Tough Mudder the latter is considered the  toughest race on the planet and so probably a smaller, more friendly race is the place to start. I am actually really looking forward to it, to having something to really train for and to focus my workouts on. I guess in reflection, round 6 will be the Warrior Dash preparation round. Since there is some running involved, I am going to have to start doing sprints and 400m intervals to get my calves back into shape since the only real issue I have with running is calf cramping. Hopefully by the time the race comes around I will have lost a little more weight and be near my ideal fighting weight. I can’t wait!!!


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