Training log Jan 09 - 13 2008.

Wednesday, Jan 09.
I planned 40 rounds of 15:15 VO2Max, 9reps/set @12kg, but I got dizzy after 20 sets. No better after 10min rest, so I left it at that.

Thursday, Jan 10.
Back to the basics: swings
1000 swings @12kg, 28min., 4*250, 1min rest between sets.

Friday, Jan 11.
Starting Brett Jones' RKC prep program from the latest issue of Hardstyle:
Workout #1, 3 rounds @12kg
Swing: 40
Clean and Press: 5/5
Swing: 40
Clean and Front Squat: 5/5
Swing: 40
Get-up: 5/5
Swing: 40
Snatch: 5/5
Swing: 40
To my surprise it was the Get-ups that kicked my ass most. I usually do them alternating arms each rep, it makes a whole world of a difference to have to do 5 in a row...
Also, I was stupid enough not to read the article thoroughly so I thought the rounds were to be done without rest. I toughed it out anyway - next time I'll know better.

Saturday Jan 12.
Workout #2, 3 rounds @12kg
5/5 Clean and Press
20 Swing
5/5 Clean and Press
5/5 Clean and Front Squat
5/5 Clean and Press
5/5 Get-up
5/5 Clean and Press
5/5 Snatch
5/5 Clean and Press
Rest as necessary, completed in approx. one hour.

Sunday Jan 13.
Workout #3, 3 rounds @12kg
5/5 Clean and Front Squat
20 Swing
5/5 Clean and Front Squat
5/5 Clean and Press
5/5 Clean and Front Squat
5/5 Get-up
5/5 Clean and Front Squat
5/5 Snatch
5/5 Clean and Front Squat
Rest as necessary, completed in approx. one hour.