Posts Tagged ‘rkc’

Aww yeaahhh

December 14, 2010 Leave a comment

As of now I’ve only had 2 meals since Sunday. I feel like a machine. Focused. Chopping mountains down with my bare hands awesome. I did the exact same routine today as yesterday and added a rep. I got called in for work to restart some ESX hosts so I had 35 minute break before the last round. Sue me. Principle and all. 40 halos, 40 clean presses left and right, 80 swings, 40 sumos, 4 chest press ladders. 26 minutes and rocked to Sevendust. They worked yesterday and again today.


Fasted and Form.

December 13, 2010 Leave a comment

This week I plan to water fast daily with a daily session on the KB and nice primal meal post workout. Today I sat and thought about a few things and looked up a new movement to see if I could do it. Turns out I can. 3 sets chest press ladders, these go across left and right, in a 5, 4, 3, 2, 1 fashion. 30 sumos, 30 clean and presses (new move) on the left and right. 30 swings and 30 halos in 20 minutes.  Less reps due to focus on form.


Audio was Sevendust…good choice I must say.

Knocking them down.

December 7, 2010 Leave a comment

I slacked for the last few days. No excuse but being lazy. I missed it. So today I did the first 3 minutes of AOS as a warmup for safety, followed by the RKC minimum warmup Halos and squats for 10 minutes. Swings followed this, sets of 20 across 12 minutes. Knocked out 220 swings, 70 halos, 70 squats. I WILL do the same tommorow. Disturbed provided beats. Indestructible.

Goodness from pain.

December 1, 2010 Leave a comment

Well another day to mix it up, they are personal challenges more than anything. I started with AOS and its first four rounds.

Round 1, Swings 30 seconds of 2 handed, 30 seconds of left handed, 30 seconds of right handed, last 30 seconds are alternating left and right singles. Brutal pace if say so myself. You get a minute break here.

Round 2, cleans, 5 left, 5 right, 4 left, 4 right, 3 left, 3 right, 2 left, 2 right, remainder of the clock is singles alternating left and right. Again pace is high. You get a minute break here.

Round 3, chest press, a break :), 5 left, 5 right, 4 left, 4 right, 3, 2, 1, then you alternate to run out the clock. I’m jello now. You get a minute break here.

Round 4, squats/sumos, 30 seconds left squats, 30 seconds sumo deadlifts, 30 seconds right squats, 30 seconds sumos. Now it hurts.

A 2 minute break then I do swings. Today I did 60 left, 60 right, 60 two handed. Total time is about 26 minutes. Ronin called it. Papa Roach works to keep the pace.

Again a win.

November 29, 2010 2 comments

I did a repeat of yesterday’s action. I met the times and here are the reps. 60 halos, 70 sumo deadlifts, 140 swings. Less swings but made an effort to do them right as opposed to fast. Total time 22 and half minutes. Once I got done I realized I didn’t do a proper warm up, this is fail. Today I took the sounds of Smashing Pumpkins and their Pisces Iscariot record. I’m noticing a connection to heavier music allowing more reps.

Another Try…Passed It.

November 27, 2010 1 comment

Today I did the warm up on AOS, followed by the RKC Minimum warm up which is sets of 10 halos and sumos across 10 minutes, I got 70 halos and 60 sumos. It calls for “pumps” also but I opted out of those. After that warm up I went into swings per the RKC Minimum, sets of 20 followed by 1 minute of active rest. I got 180 swings with walking for active rest in 12 minutes. This is the first time I’ve completed an actual day of the program. This work is paying off in more strength and better heart lung capacity. W00t. We’ll see if I can do it tomorrow. The audio was provided by the Scott Pilgrim vs The World Soundtrack.

Ahh PAIN take it easy

November 23, 2010 Leave a comment

Oh boy. I mixed the formula again to see if squats after swings were any better. So the method was Halos x40, left press x40, right press x40, sumos x40, left swings x40, left squats x35, right swings x40, right squats x35, 2 handed swings x60. Obviously something went wrong, this took 31 minutes with ample breaks in between reps. Those squats really hurt (pwnd). Sumos are getting better. After the left and squats fire up my back I lose it. I guess leave those for the end? At any rate more time passed and I got less reps, I know this isn’t a decent measure but still. Next time will be an attempt on week 1 day of the RKC minimum. It was also the start of week 5 so that meant pictures of my junk.

I wonder if using Seether as the soundtrack  was what broke me down?