R9D53/4 – Bootcamp 2.12.1 Weights and RKC

*EDIT: Now paleo is curing cancer… Go cavemen!

 

I finally stuck to my guns on Tuesday and did an RKC workout at work even after Bootcamp Monday. The RKC that I do at work is a little different because there is no pullup bar but it goes something like this:

Warmup:
3x
10 pumps
10 weighted squats
10 halo

3C&P per side
3C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
5C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
20 swings

3C&P per side
3C&P per side
20 swings

3 Snatches per side
4 Snatches per side
5 Snatches per side
4 Snatches per side
3 Snatches per side

My back was very sore after last Friday which can only mean one thing… I haven’t been doing enough KB work to keep my back in shape. Being as it is that I have whined incessantly about not doing enough there is lots of room for improvement. Luckily after this round of RKC I already feel much better.

D23 – 2.12.1 Weights

20 squats
20 lunge walk or barbell lunge
20 weighted MKs
10 weighted long jump
Farmers Waddle 4 lines

Farmers Waddle 4 lines
10 weighted long jump
20 weighted MKs
20 lunge walk or barbell lunge
20 squats

No weight

20 super skater per
20 1 leg squat knee raise
20 MK
20 air squat

With DBs or BB

15 Double curl
15 weighted box dips
10 alt curl each or BB curl
15 weighted box dips
15 double hammer curl or french BB curl
15 weighted box dips

15 strict press
15 side raise or front BB raise
15 high pull
15 front raise
15 strict press

15 Double curl
15 weighted box dips
10 alt curl each or BB curl
15 weighted box dips
15 double hammer curl or french BB curl
15 weighted box dips

15 strict press
15 side raise or front BB raise
15 high pull
15 front raise
15 strict press

COMBOS

15 DB thruster
15 double db curl and press OR BB full clean and press
10 front side high pull or BB front front high pulll