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Brian Copeland RKC

  1. Training Log: March 18th, 2008

    by , 03-17-2008 at 11:00 PM
    Tuesday Lower ------------------- WEEK 3

    56 mins

    A PISTOLS/ 70/1,1,1,1,1 ------------------------------------ 5 med/hard

    B WALKING LUNGES: 2x70/ 7,6,5 ---------------------------- 18 med/hard

    C DOUBLE SWINGS: 2x70/ 12,10,8 ---------------------------- 30 med/hard

    D PINCH BLOCK: 40/ 3 sec, 4s, 3s ---------------------------- 10 seconds hard

    E CAPTAINS OF CRUSH: #1/ 10,4,2 ---------------------------- 16 hard ...
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  2. Training Log: March 17th, 2008

    by , 03-16-2008 at 11:00 PM
    Monday ME Upper ------------------- WEEK 3

    66 mins

    A 1 ARM MILITARY PRESS: 75/2, 80/1,1,1, 75/1 ------------------- 6 med/hard

    B 1 ARM FLOOR PRESS: 88/ 7,5,3,2 ----------------------------- 17 med/hard

    C CHIN UP ON RINGS: 53/ 6,4,3,2,2,2 --------------------------- 19 med/hard

    D 1 ARM ROW FLARED ELBOW: 62/ 8,8,8 ------------------------- 24 med/hard

    E SWISS BALL CRUNCH: skipped today

    F1 ANDERSON ...
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  3. Training Log: March 15th, 2008

    by , 03-14-2008 at 11:00 PM
    Saturday Lower/Grip/Cardio ------------------- WEEK 2

    62 mins

    A PISTOLS/ 53/ 4,2 -------------------------------------- 6 med/hard

    B SNATCHES: Tabata Protocol w/ 70/ 8 rounds @ 7 per round ------ 56 reps in 3.8 mins/ 14/7 per minute - med/hard

    C PINCH BLOCK: 40/ 3 sec, 3s, 2s ---------------------------- 8 seconds med/hard

    D1 CAPTAINS OF CRUSH: #1/ 9,5 ---------------------------- 14 med/hard
    D2 EXPAND THE HAND BANDS: ...
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  4. Training Log: March 14th, 2008

    by , 03-13-2008 at 11:00 PM
    Friday Ankle ------------------- WEEK 2

    ? mins

    A1 LEG CALF PRESS: 123/ 8,6,5 ---------------------------- 19 med/hard
    A2 TIBIALIS ANTERIOR RAISES: 53/ 3,4,3 --------------------- 10 med/hard


    Lessons/Observations:
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  5. Training Log: March 13th, 2008

    by , 03-12-2008 at 11:00 PM
    Thursday Volume Upper ------------------- WEEK 2

    51 mins

    A SEE SAW PRESS: 2x70/ 6,5,3 -------------------------------- 14 med/hard

    B TACTICAL PULL UP: 12/ 11,6,3,3 ----------------------------- 23 hard

    C DOUBLE FLOOR PRESS: 2x70/ 11,7,5 -------------------------- 23 med/hard

    D1 1 ARM KB CURL: 44/ 7,5,4 -------------------------------- 16 med/hard
    D2 TIGER PUSH UP: Toes, hands at clavicles/ 6,4 ------------------ 10 ...
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