Another week, begin to taper for RKC-II

I haven't posted in two weeks. I will try to catch up and explain my absence as well. First, let's catch up with 2 weeks ago:

 Mon 16 April 2012 The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test

 24/24: KB FSQ x 5 - felt pretty solid

 BP: guesstimating weights, 135 x 3, 155 x 2, 170 x 2, 2, 2 - 170 felt about right, not much left in the tank on 2nd rep

 DL: on 3.5" platform, 225 x 5, 5, 5, 5, 5 20:

snatch, 100 reps in 7:30



Tue 17 April 2012 warmup - rolling, splits/cossacks, etc.

16: getups, 2-3 per side, back and forth a few times. Still sore from yesterday, decided not to try 24 kg. All to hand or elbow.

24: windmill, lf, 3 - pretty good

a few hours later: 20: swing, 35L+35R - decided to go for this instead of fewer reps w/ heavier today.




Wed 18 April 2012 

FSQ: franken x bar x 5, 135 x 2 - let's call those warmup, they sure felt lousy, 135 x 3 - much better, 145 x 2, 155 x fail - sat with it for a few seconds at the bottom - quite comfortably, actually, then dumped it in front, 155 x 1 - deep but didn't let the bottom collapse, which I'm able to do with lighter - and decided not to be a pig about it, so stopping here

 BP: all paused, bar x 5, 135 x 3, 3, 4 - lats sure help, 5 - enough for today

 24: 1-leg contralateral DL, lf, 1, 1

Thu 19 April 2012 walk 2 mi. getting ready for RKC-II as well as having a variety day forgot to kb press yesterday - oops

getups - partial and full w/ 24, 20, 16 kg - broken rib place still hurts, made doctor's appt for first week of May.

24/24: jerk, 1 - pressed out, tired, took a rest

 20/20: jerk, 5 - pretty easy

 20: push press, 5 - OK, I think

 28: press/pu: 1 20:

snatch, 70 reps in 4:20



Fri 20 April 2012 weird day, muscle cramps in left lat and tricep while doing nothing qigong on the front porch, short walk



Sat 21 April 2012 taper in earnest for RKC-II warmup - walk 2 mi, cossack sequence

28: press/pu, 1, 2, 2



Sun 22 April 2012 walk, stretching, no lifting in anticipation of RKC-II