Light TGUs III-B

Mobility, stretch, and warm-up:
Z-health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time 6:30.
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.
Total time under tension 7:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Heavy Swings II-B

The hotter-than-normal weather cleaned my clock today.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 12
(RPE 19+: Hot, dehydrated, and swinging low while my knees were shaking half way through!)

Cool Down:
No Yoga.
Cold-Hot-Cold contrast shower.

Heavy TGUs II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

Again, both times I was about to fail (different from last week's postions), I guided the bell down, rested for 5-10 seconds, and then continued from the previous position.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 3L&R.
Time 9:45
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU x 1L&R
Time 1:00.
Total time under tension was 12:55
(RPE 19)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Medium Snatches II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatches x 8L&R on the minute x 10
(RPE 19)

Cool Down:
Cold-Hot-Cold contrast shower.

Medium TGUs II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, FTWS, Halos, Pump, and Brettzel.

24kg RKC TGU with 7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time under tension 6:30.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time under tension 3:00.
Total time under tension 9:30
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Light Swings II-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Light TGUs II-B

Mobility, stretch, and warm-up:
Z-health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump stretches, and Brettzel.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time 6:30.
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.

Total time under tension 7:30.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Heavy Snatches I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

24kg Alternating L&R Snatches x 14 on the minute x 12
(RPE 19: Wheezing out some dust!)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy TGUs I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

A slight change in format to help with this heavier weight. Both times I was about to fail, I guided the bell down, rested for 5-10 seconds, and then continued from the previous position. Time under tension remains the same.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 3L&R.
Time 9:45
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.
Total time under tension was 12:55
(RPE 19+)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Medium Swings I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 10
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Good sweat)

Medium TGUs I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel. (The armbar before the Brettzel seems to feel better for me.)

Moving up 4kgs.
24kg RKC TGU with 7.5-second pauses x 6 steps up, a 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 2L&R
Time 2:00.
Total time under tension was 9:00
(RPE 19: Almost to failure during last set of the 7.5-second phase.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Need to do this more during my back-off week.)

Light Snatches I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 14 on the minute x 8
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Light TGUs I-B

During my back-off week I didn't do much practice outside from work on the farm. I did have a couple kinks, one in my neck from sleeping with too many pillows and a sore right middle knuckle from horsing around with a friend. So, I'm easing back in with the same stuff that I need.

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 18: Felt like I could have done some extra 'regular' TGUs, but didn't.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Back-off Week - Z & Y

A first back-off week where I really didn't "think" I needed one, but I'm gonna do it anyway. Because I probably do!

Z-Health R-Phase Follow Along (RPE 12: Balance was about 97%)

Eischens Yoga for Warriors (RPE 16: The hand stands were much stronger than last time.)

Both are showing a little progress. That's the only variable I need!

Heavy Swings III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 15
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Whew!)

Heavy TGUs III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 19: No failure + 99% effort.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Medium Snatches III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Snatches alternating L&R x 16 on the minute x 8
(RPE 19)

Cool Down:
Cold-Hot-Cold contrast shower.

Medium TGUs III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, a 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time 3:00.
Total time under tension was 10:00
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Light Swings III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 13
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15: Good sweat!)

Light TGUs III

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 19: Tough last step Again!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

For those who went to UCLA in 2008, Happy Anniversary RKC!

Heavy Snatches II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 14 on the minute x 12
(RPE 19)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.
(RPE: It just takes some of the wimp out of me!)
:)