Z
arm bars

LCCJ ladders with 28s
3x(2,4,6,8)
2x(2,4,6)

Figured out how to move hips. will get a couple ladders of 10 on Friday.
Worked in COC, pinch, plate curls, HLRs, a couple of BUPs

work time = 45 minutes
lbs moved = 18,816

Josh Hanagarne RKC

z
pistol practice with 12kg

S&P ladders: 5x(1,2,3,4,5)
Mixture of 32s and 28s. Only had to use the 24s for the final rung of 5 in the final ladder.

DL: 1x20 with 32s, 1x20 with 28s, 1x20 with 24s

lbs moved = 22,519
Time = 70 minutes

Josh Hanagarne RKC

Z
3 cleans with the 48kg for practice

Snatch & Press ladders
1x(1,2,3,4) Used 28kg and 32kgs for rung 1
4x(1,2,3) Used double 32kgs for rung 1

5 front squats with double 28s after rung 4, then 3

Deadlifts with doubles 32s = 1x20, 1x25

work time = 52 minutes
lbs moved = 15,900

Josh Hanagarne RKC

15 minutes Z
arm bars

Snatch & Press ladders with double 28kgs
5x(1,2,3)
Squats with 28kgs: 5 after each rung of three

Deadlifts with double 40kgs:
1x25, 1x20

worked in grippers, HLRs, heavy rows, some 60d bends, and block lifts.

work time = 51 minutes
lbs moved = 18,550

Awesome, strong session

Josh Hanagarne RKC

Z
Snatch & Press ladders with double 24kgs = 5x(1,2,3,4,5)
Deadlifts with double 24kgs = 1x30, 1x25

Work time = 35 minutes
lbs moved = 18,550

Awesome, strong day. Starting with the 28kgs on Friday.

Josh Hanagarne RKC