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Brian Copeland RKC

  1. Training Log: March 12th, 2008

    by , 03-11-2008 at 11:00 PM
    Wednesday Cardio/Ankle ------------------- WEEK 2

    ? mins

    A SPRINTS/SHUFFLES/ Tabata Protocol/ 4 rounds ---------------- 4 rounds med

    B1 1 LEG CALF PRESS: 114/ 9,8,7 ---------------------------- 24 med/hard
    B2 TIBIALIS ANTERIOR RAISES: 44/ 9,7,6 ---------------------- 22 med/hard


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  2. Training Log: March 11th, 2008

    by , 03-10-2008 at 11:00 PM
    Tuesday Lower ------------------- WEEK 2

    50 mins

    A PISTOLS/ 70/1,1,1,1 ------------------------------------ 4 med/hard

    B WALKING LUNGES: 2x70/ 6,5,5 ---------------------------- 16 med/hard

    C DOUBLE SWINGS: 2x70/ 10,9,8 ---------------------------- 27 med/hard

    D PINCH BLOCK: 40/ 6 sec, 4 s ------------------------------ 10 seconds med/hard

    E CAPTAINS OF CRUSH: #1/ 6,6,2 ----------------------------- 14 hard ...
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  3. Training Log: March 10th, 2008

    by , 03-09-2008 at 11:00 PM
    Monday ME Upper ------------------- WEEK 2

    67 mins

    A 1 ARM MILITARY PRESS: 75/1, 80/1, 75/1,1,1 ------------------- 5 med/hard

    B 1 ARM FLOOR PRESS: 88/ 6,5,2,1 ----------------------------- 14 med/hard

    C CHIN UP ON RINGS: 53/ 6,3,2,2,2,2 --------------------------- 17 med/hard

    D 1 ARM ROW FLARED ELBOW: 53/ 10,10,10 ---------------------- 30 med/hard

    E SWISS BALL CRUNCH: 35 just above head/ 8,8,5 ------------------ ...
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  4. Training Log: March 8th, 2008

    by , 03-07-2008 at 11:00 PM
    Saturday Lower/Grip/Cardio ------------------- WEEK 1

    61 mins

    A PISTOLS/ 53/ 3,1,2 ------------------------------------- 6 med/hard

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

    C PINCH BLOCK: 40/ 3 sec, 6 s ----------------------------- 9 seconds med/hard

    D1 CAPTAINS OF CRUSH: #1/ 8,4 ---------------------------- 12 med/hard
    D2 EXPAND THE ...
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  5. Training Log: March 7th, 2008

    by , 03-06-2008 at 11:00 PM
    Friday Ankle ------------------- WEEK 1

    ? mins

    A1 LEG CALF PRESS: 114/ 8,7,7 ---------------------------- 22 med/hard
    A2 TIBIALIS ANTERIOR RAISES: 44/ 8,5,5 --------------------- 18 med/hard


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