R Phase and some Intu-flow

Day 7

Complete r-Phase

Complete Free ebook from 'free to move'

I think I will continue with both of these. I am still learning Intu-flow. i need to get the DVD.

JM day

Day 3 R Phase complete. i also did some intu-flow

Just Z

All I did today was Z R-Phase

Tonight's session

Z

2 arm swings 40kg
6x20

see saw press
3x3 32kgs
2x5 24kgs

Good Mornings 40kg
3x5

Swipes
2x10L/R

Snatches and swings

I am a little fried from all the GTG that i did today, but proceeded to train any way

R-Phase - complete

Snatches
1x20/20 24kg
1x25/25 20 kg

2A Swings 40 kg
5x15

Prior to training, my wife picked up a chain saw, so I finished cutting down the tree that i have been working on. I also cut another small one down.

Overall a great day!

One goal down

Today was my other snatch day so here is the session.

Parts of Z-health shoulders and t-spine

Snatches 24kg
36L/38R - PR - I made my RKC numbers

20L/20R - 24kg

30L/30R - 20kg

Farmer's walk dbl 32kgs
2x 45 seconds

2x 96 ft.

Sweet on to my goal of 50L/50R. I could have gotten one more on my left however the callous on my left ring finger was on fire. i stopped before ripping it. I used the corkscrew technique on my left. I need to try and do it on the right, but it just feels weird.

9.0: Live and a Snatch PR

Snatch day for me so I threw on Slipknot 9.0:Live disc 1 to start the session.

I did the some SJ and Z for shoulder, T-Spine, and elbows.

Then decided to go heavy with the 32kg, but i didn't feel it so I switched by to the 24kg and hit a PR on the first set

Snatches
1x5/5 32kg
1x30/30 24kg *PR*
3x20/20 24kg
1x10/10 24kg

OH Walks 24kg
2x 1minL/R

Some forearm work. So I am now 7/7 away for the RKC Test and 20/20 for my year end goal. I feel both are achievable by then if not sooner. Thanks for reading! I have a demo in about an hour, gotta go.

Grind circuit

R-Phase

I did the following circuit 3 times

BUP 20 kg 3x5/5

JS band Pull-ups 1x5, 2x4

DBL FS 32kgs 3x5

Windmills 24kg 3x5/5

Finished with the following

Hindu Push-ups 20 reps

Hindu Squats 25 reps

Afterward, I proceeded with cutting down an annoying Apple tree in my backyard.

presses and squats

Started off with R-Phase

C&P ladder 20kg
2x1,2,3,4,5

BU C&P Ladder 20kg
2x1,2,3,4,5

SLDL 20kg held in opposite hand
3x5/5

BB OHS 95# - all the free weights i have - I still suck at these
4x4

Grind day

R-Phase

C&P/pullup ladders- 32kg and JS band used
3x1,2,3

Deck squats used 20kg for 2 sets and the 8kg for 2 sets
2x5 - legs rocking back
2x5 - legs stay planted on ground

Snatch holds - 24kg
2x 1min each arm

R Phase and some shoulder work

Z-health R Phase

wall slides 3x10

Z and shoulder mobility

Wall slides 3x10

OH Shoulder shrugs 3x10

Shoulder dislocates 3x5 - purple JS band

Full Z Rphase