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Mike Johnson, RKC

  1. Training 8/30/10

    by , 08-30-2010 at 12:10 PM
    A1)Chin-ups 20kg x 7,7,7
    A2) KB Front Squat 28's x 6,6,6
    75 seconds rests

    B1) KB MP 24kg x 6,6,6 l&r
    B2) Single leg contra lateral DL 32kg x 8,8,8 l&r
    75 seconds rests

    C1) Hanging leg raise x 8,8,7
    C2) TRX Triceps Press out x 6,6,6
    60 seconds rests
    Categories
    Training Log
  2. Training 8/27/10

    by , 08-27-2010 at 06:20 AM
    A1) Deadlift 135x5, 170x5, 205x3, 220x5, 255x5, 290x6
    A2) Double KB Press 20's x 8,7,6
    90 seconds rests

    B1) Lateral Squats 16kg x 7,6,6 l&r
    B2) Single Arm TRX row w/ rotation 12kg x 8,6,6 l&r
    75 seconds rests

    C1) Single foot calf raise 12kg x 10,8,8 l&r
    C2) TRX High biceps curl x 8,8,8
    60 seconds rests
    Categories
    Training Log
  3. Training 8/25/10

    by , 08-25-2010 at 01:22 PM
    Strength Endurance Circuit: 2 rounds
    1) Snatches 24kg x 16,16 l&r
    2) Atomic Push-ups x 15,15
    3) Ring Row x 15,15
    2 minutes jump rope
    4) TRX Chest Press x 15,15
    5) Crossing balance lunge w/ hop x 18,18 l&r
    6) TRX Split Fly x 18,16
    2 minutes jump rope
    7) TRX side plank w/ hip drop x 15,15 l&r
    8) 1 hand swing 28kg x 15,15 l&r
    9) TRX hamstring curl x 15,15
    2 minutes jump rope
    2 minutes rest
    Categories
    Training Log
  4. Training 8/23/10

    by , 08-23-2010 at 12:52 PM
    A1) KB Front squats 28's x 6,6,6
    A2) Chin-up 20kg x 7,7,6
    75 seconds rests

    B1) KB MP 24kg x 6,6,6 l&r
    B2) Single leg contra lateral DL 32kg x 8,8,8 l&r
    75 seconds rests

    C1) TRX Triceps press out x 8,8,8
    C2) Hanging leg raise x 8,8,6
    60 seconds rests
    Categories
    Training Log
  5. Training 8/20/10

    by , 08-20-2010 at 02:59 PM
    A1) Dead lift 285 x 5,3,2 (2 minute rests)

    B1) Bar Dips 16kg x 8,6,4, BW x 12
    B2) Ring Pull-ups 16kg x 8,6,4, BW x 8
    75 seconds rests

    C1) Lateral Squats 16kg x 6,6,6 l&r
    C2) Dumbbell YTWL's 10's x 8,8,8 of each w/ 30 seconds rests between each
    30 seconds rests

    D1) Cable twists 42.5lbs x 8,8,8 l&r
    D2) Kettlebell Farmers walks 36's x 60,45,45 seconds
    30 seconds rests

    First time back deadlifting ...
    Categories
    Training Log
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