If you wish to work on your strength without gaining muscle size, you need to be patient in your workout, taking full recovery as often as needed. Case in point:
Today's ETK Heavy Day presses took two hours and thirty minutes to complete, just presses supersetted with pullups as the book says:
(1-2-3-4) x 3
(1-2-3) x 2
Complete recovery before every rung of every ladder, which meant walking out of the room before every rung of more than 2 reps, and at least 10 minutes between ladders.
Video of Final Set, Click Here
Notes:
24 kg for all presses.
24 kg for most pullups but some singles and doubles w/ 28 kg to keep heavy day what it's supposed to be, heavy.
Pullup pause at top and throat height (what you'll see if you watch the video) are good training practice for anyone prepping for the RKC-II.
Even though I missed the last two heavy days due to schedule and illness, I was able to continue with the plan and get a third ladder to 4 today.
At the end, a few 24 kg swings.
Onward and Upward!
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