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Brian Copeland RKC

  1. Training Log: January 7th, 2008

    by , 01-07-2008 at 12:00 AM
    Monday ------------------- WEEK 4 BACK-OFF WEEK

    45 mins

    Circuits with my class today

    Body Blasters: Pushup on KBs > jump up to Double Swing = 1 repetition
    - Did ladders of 1,2,3,4,5,4,3,2,1 with a jog around the room between each rung of the ladder.

    Used 2 x 70lb KBs

    Lessons/Observations:

    Client's lungs were burning... actually mine were a little too!
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  2. Training Log: January 5th, 2008

    by , 01-05-2008 at 12:00 AM
    Saturday ------------------- WEEK 3

    20 mins - about 90 sec rest on grinds

    LUNGES: low back needs rest
    SNATCH: low back needs rest
    A1 PINCH GRIP BLOCK: 30lbs/ 7sec, 7s ----------------------------- 14 seconds med/hard
    A2 EXPAND HAND BANDS: Blue+Green/ 6,6 -------------------------- 12 med/hard
    B1 REVERSE WRIST CURLS: 53/ 5,5 --------------------------------- 10 med/hard
    B2 WRIST CURLS: 2 X 53/ 5,2 ------------------------------------- ...
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  3. Training Log: January 3rd, 2008

    by , 01-03-2008 at 12:00 AM
    Thursday ------------------- WEEK 3

    38 mins - 90 sec rest

    A1 TACTICAL PULL UP w/ BAR ON RINGS: 53/ 4,2,2,2,2 ----------------- 12 med/hard
    A2 GRADUATED FLOOR PRESS: The Beast 106 half way down/ 3,3,3 -------- 9 hard
    JANDA SIT UP: no Jandas, low back needs rest


    Lessons/Observations:

    Tension and power breathing really helped with the beast press, I can tell full reps are in my near future. I've never really done 1 arm ...
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  4. Training Log: January 1st, 2008

    by , 01-01-2008 at 12:00 AM
    Tuesday ------------------- WEEK 3

    about 40 mins - about 1 min rest on grinds

    PISTOLS: 62/ 1,1 ------------------------------------------- 2 med/hard
    SNATCH: 5 mins with 62/ 13 per minute ------------------------- 65 total med/hard effort
    COC grippers: #1 - 1 second over crushes/ 6,4,3 ------------------ 13 med/hard
    EXPAND HAND BANDS: Blue+Green/ 6,6,3 ----------------------- 15 med/hard
    4 WAY NECK BRIDGE: on chair/
    • Front/ 10 second ...
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  5. Training Log: December 31st, 2007

    by , 12-31-2007 at 12:00 AM
    Monday ------------------- WEEK 3

    39 mins - 90 sec rest

    A1 RENEGADE ROWS: 2 X 106/ 3,3,3,3 ---------------------------- 12 med/hard
    A2 MILITARY PRESS: 70+Bands/ 4,3,3 ---------------------------- 10 med/hard
    EVIL WHEEL; 7 1/2' from wall/ 5,3 ------------------------------- 8 med/hard


    Lessons/Observations:

    Trained with my class. RIS afterwards.
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    Training Log
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