16kg Light MVo2 Snatch (2-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, and sweat. Good form and power.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Heavy Swing (1-H)

32kg Swing x 20 on the minute x 17.
Alternating ladders up and down, left and right.
(RPE 8: More volume, more effort. Swings instead of snatches because of a deep injury on my right palm below the thumb. I kept it wrapped tight and there was no pain or interference. Day two and healing fast.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (1-H)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Pull-ups were the toughest. Good sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+: Much more sweat.)

16kg Light MVo2 Snatch (1-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort, a lot more sweat. Good form, poor power.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (5-G)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 7: A little less volume, same effort. Form was satisfactory.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (5-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light (5-G)

24kg C&P + Pull Ladders
5 three-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
(RPE 5: It's been months since I've pressed. I thought a little light variety would be a good change. Good sweat and heavy breath.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

16kg Light MVo2 Snatch (5-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort, more sweat.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (4-G)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 11 on the minute x 10.

(RPE 7: A little more volume, less effort, and more density. Form was satisfactory on both sides with both bells.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (4-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Yoga (4-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Same volume, same effort.)

16kg Light MVo2 Snatch (4-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (3-G)

28kg Snatch x 10/10 every 15 minutes x 5.
24kg Snatch x 10/10 on the minute x 5.

(RPE 7+: More volume, same effort, and less overall density. Form on the left side held me back with the 28kg. No problems with the 24kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, a little more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (3-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Yoga (3-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Handstands were easier. Still using a wall for support.)

16kg Light MVo2 Snatch (3-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort. Today is my last day as a current RKC.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort, more connected, but heavy breathing continued.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)