The road to the RKC II

Last Friday, I had to warm up and get some swings in before I went to the Chiro. I've been having chronic SI pain and sacrum misalignments. With limited time I had to be quick and effective.

Stretching was earlier in the day
12 kg bell
set 1 (50)
25 & 25 one arm swings
set 2 (100)
25 & 25 one arm swings, 25 & 25 snatches
set 3 (100)
50 darc's, 25 & 25 snatches
set 4 (100)
100 darc's

Off to the Dr. G

Saturday off
Sunday 6 mile hilly hike

Monday June 4
Joint mobility drills (10mins)
warm up
12kg
set 1
20/20 one arm swings (oas)
set 2
25/25oas
set 3
25/25 oas right into 25/25 snatches
set 4
30/30 oas-20/20 snatches-50 darcs-25/25 snatches no rest
set 5
16kg
18/18 snatches (whew)-20/20 swings
Set 6
25/25 swings
set 7
double 12 kg
farmers walk 30 sec
rack walk 30 sec
waiter walk 30 sec
set 8
12kg
5/5 sea saw press
5/5 double clean and push press
Done, good day

Tuesday rest and rehab