My first “explosive” heavy day was a real eye-opener. Double 32s will show you just what your made of. And I’m made of jello right now.
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My first “explosive” heavy day was a real eye-opener. Double 32s will show you just what your made of. And I’m made of jello right now.
In order to maximize the double kettlebell training effect of the clean and jerk, I took Pavel’s advice and kept my rest periods to 30 seconds between rungs and 1 minute between ladders.
After 200 reps of rope jumping and my regular 10-minute-warm-up, I set up a pair of my 16 kg kettlebells and prepared for the Viking Push Press.
After re-reading the RTK program design, I realized I botched the progression by forgetting the time factor. So I dropped a rung and kept the ladders at four. Not that I couldn’t do 4 rungs, but I want to follow the program as written. My rests between rungs stayed at about 30 seconds.
4 ladders, 3 rungs, 5 squats at the end of every third rung. I found that I’m taking about 30 seconds between rungs, and I’m taking a minute between ladders.
The variety day is a great day to practice different exercises without the structure of a regular practice. I try to do something different and keep it easy. Concentrate on moving. 200 reps rope jumping 2 circuits of the following: 15 bw squats/16 kg halos-10R,10L/10 pumps/assisted pistols, 5R,5L/10 pushups 2 circuits of the following: 12…
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