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About Mike Johnson, RKC

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09-12-2013 06:13 AM
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11-12-2008
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Recent Entries

Training 8/30/10

by Mike Johnson, RKC on 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
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Training Log

Training 8/27/10

by Mike Johnson, RKC on 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
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Training Log

Training 8/25/10

by Mike Johnson, RKC on 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
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Training Log

Training 8/23/10

by Mike Johnson, RKC on 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

Training 8/20/10

by Mike Johnson, RKC on 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

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