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