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...

Brian Copeland RKC

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...

Brian Copeland RKC

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:...

Brian Copeland RKC

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:

Brian Copeland RKC

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...

Brian Copeland RKC