Lizanneh

With Michelle Gabriel, RKC and Kevin Gabriel, RKC.

Workout was a modified version of the Philly RKC Grad Workout. (Lucky me.)

Sequence A: 12kg - switched to 8kg at 5 reps
Snatch (repeat)
Lower to Rack
Press (repeat)
Lower to Rack
Squat (repeat)

Sequence B: 16kg
2H Swing

Numbers:
A 1,2,3,4,5,6,7
B 8,10,12,14,16,18,20

Done as follows:
A L1
B 8
A R1
B 8
...

C&P 12kg
L/R 1,2,3 x 5

Snatch 12kg
L/R 1,2,3,4 x 5

TGU 15lb L/R 2
TGU 10lb staged L/R 1
Someone came in to snatch the 24kg who works out with an RKC at another gym. He felt the need to criticize my snatch technique, but he was only watching me when he wasn't snatching, so he only saw the reps at the end of my sets, and this the first time I added a fourth rung to the ladder.
Yeah, thanks, buddy. I'm still learning. Not ready to do 200...

C&P 12kg
L/R 1,2,3,4 x 5

Swings 16kg
10 minutes 30w:30r
18,21,21,20,21,20,21,20,2 1,21

GSQ 16kg 5,4,3,2
Farmers Walk 16/12kg

Class with Michelle Gabriel, RKC and Kevin Gabriel, RKC

16kg 2H swings 20
12kg Snatch L/R 2,3,4,5
12kg Halo 30sec
12kg Slingshot 30sec
12kg H2H swings 22
16kg GSQ 3,4,5,6
12kg C&P 5L 5R
12kg Figure 8s 3- sec
16kg Walking swings 10
12kg Light 2H swings 10,12,14,16

Only had time to run the circuit one time. I was completely fatigued and panting. Got lots of good feedback on my snatch and clean - it's coming along....

C&P 12kg
L/R 1,2,3 x 5

Snatch 12kg
L/R 1,2,3 x 7

Snatch 8kg
L/R 10

TGU 15lb L/R 10 minutes