Program Minimum

Start: 7:06am
Finish: 8:09am

Warm Up: ETK - 9:55

Practice: 24kg for Cleans, Presses and 20kg with Snatches two sets of five - 9:45 - some push presses were required/

Manmakers: 24kg for 12:00 - reps of 15/18 OTM routine today. 189 in total.

Stretch: 21:30

Thoughts: Convinced myself I can swing heavier.

t

Program Minimum

Start: 6:58a
Finish: 7:57a

Warm Up: ETK 9:40

Practice: 24kg for cleans and presses and 20kg snatches - five reps each - 9:45

TGU's: 24kg - 2/side 4:50

Treadmill - Hill 15:00

Stretch: 10:30

Thoughts: really need to ensure there is proper focus with the TGU. On certain steps I seem to not pay attention.

t

Tim,,, sorry for the lost post. Due to complications in the software update I had to restore a backup. The update was necessary but definitely more work than I had expected. I've been preparing for several months to get ready including testing on a local server but still should have expected a few bugs to iron out. Everything seems to be working now.
Please let me know if you have any issues with the site.

Thanks!

No worries! Been away for a bit, anyhoo...

HKC Prep - Week One Day One

Start: 7:02am
Finish: 8:09am

Warm Up: ETK 8:00

- TGU (one per side each weight) 12/16/24/16/12
- Goblet Squats (5 with each weight) 0/12/16/12/0
- Swings (20 with each weight) 12/20/24/20/16

Roller & Stretch: 15:30

Thoughts: Easy? Not sure yet... good prep it seems like, though. Hip was pretty sore yesterday we'll see how it feels later today.

t

HKC Prep - Week One Day Two

Start: 7:06am
Finish: 8:11am

Warm Up: ETK-ish 9:00

- Goblet Squats (5 with each weight) 12/16/20/16/12
- TGU (one per side each weight) 12/16/20/16/12
- Swings (20 with each weight) 16/20/24/20/16

Roller & Stretch: 9:00

Thoughts: Well, that was fun. I had the above movements reviewed by an RKCII - lots of work to do. Was bagged after this today.

Must investigate breathing ladders.

t

HKC Prep - Week One Day Three

Start: 7:01am
Finish: 8:17am

Warm Up: ETK-ish 9:00 with some dowel DLs

- TGU (one per side each weight) 12/16/20/16/12
- Goblet Squats (5 with each weight) 12/16/20/16/12
- Breathing/Swing Ladders - 20kg 10S/10B down to one then back to 10.

Roller & Stretch: 10:30

Thoughts: Well, still have some issues with the swing... seems to be getting better, though. Perhaps contact a local RKC. Heavy sweat today.. back to PM on Monday.

t

Program Minimum

Start: 7:04am
Finish: 8:09am

Warm Up: ETK - 9:45 with dowel deads

Practice: 20kg for Cleans, Presses, Snatches and 16kg for Goblet Squats two sets of five - 12:50

Manmakers: 20kg OTM swings - total 179

Stretch: 19:30

Thoughts: still plenty to fix, especially the knee flexion. Must focus on one thing at a time.

t

Program Minimum

Start: 7:00am
Finish: 8:01am

Warm Up: ETK 10:35 - included dowel deads and five pullups

Practice: 20kg for cleans and presses. 16kg for snatches and goblet squats - five reps each - 13:30

TGU's: Two naked TGUs for warmup and groove then 12kg - 2/side 5:00

Stretch: 19:00

Thoughts: Focus focus focus. TGU may be getting better. Not sure. It does feel different, though.

t

Program Minimum

Start: 7:01am
Finish: 8:00am

Warm Up: ETK - 9:20 with dowel deads and five pull ups

Practice: 16kg Goblet Squats two sets of five

Manmakers: 20kg OTM swings - total 183

Stretch: 16:30

Thoughts: Swings felt better, but after watching some video, not sure they were any better. Work work work.

t

Program Minimum

Start: 7:01am
Finish: 8:01am

Warm Up: ETK 9:30 - included dowel deads and two sets of five pullups

Practice: 20kg for cleans and presses. 16kg for snatches and goblet squats - five reps each - 13:30

TGU's: Two naked TGUs for warmup and groove then 16kg - 2/side 5:00

Stretch: 21:30

Thoughts: Seemed not too bad today. Keep the focus on being tight with a packed shoulder!

t

Program Minimum

Start: 9:18am
Finish: 10:07am

Warm Up: ETK - 9:30

Practice: 16kg Goblet Squats two sets of five supersetted with Dowel Deads 2x10

Manmakers: 20kg OTM swings - total 157

Stretch: 10:00

Thoughts: Swings felt different... not sure if they were as I didn't tape them today. I've noted the numbers are all over the place now...

t

Program Minimum

Start: 9:16am
Finish: 9:48am

Warm Up: ETK 8:30 - included dowel deads - two sets of ten in the rotation.

Practice: None today

TGU's: Two naked TGUs for warmup and groove then 12kg - 2/side 5:30

Roller: 8:00

Thoughts: Still gotta work these.. ugh.

t

Program Minimum

Start: 7:04am
Finish: 7:57am

Warm Up: ETK - 8:45 with 2x5 pull ups and 2x10 dowel deads

Practice: 16kg Goblet Squats five sets of two

Manmakers: 20kg OTM swings - total 161

Roller & Stretch: 16:00

Thoughts: Again, swings felt different. Will check video later on. work work work.

t

Program Minimum

Start: 7:11am
Finish: 7:53am

Warm Up: ETK 9:45 - included dowel deads - two sets of ten in the rotation along with two sets of five pullups

Practice: None today

TGU's: Two naked TGUs for warmup and groove then 16kg - 2/side 6:08

Roller & Stretch: 18:00

Thoughts: Felt alright today. Although a little loose at times. Need to maintain that focus on these.

t