Randy Hauer RKC

Jerks: 2 x 20kg 10 sets x 1 minute...8-10 RPMs 1 minute rest between sets
1ALCCJ, 16kg 10 minutes 1 switch. About 8 RPMs

A.M. 50 x 50 16kg 1 arm swings + 1/4 mile walk,
4 sets

Noon at Premier w/ Chris:
1) 2" battling rope waves
2) push ups
3) long cycle C/J 16kg
4) burpee + dead snatch 24kg
5) 18# sledge on tire
6) jump rope
7) 2 hand swings 24kg
8) renegade rows (25lb DBs)
9) evil wheel
10) deck squats w/15# med ball
5 minute break
then 10 rounds of 1 minute each, no break between:
1)2-hand swings
2) LC CJ...

A.M.
Double cleans 20kg
2 min, 3, 2, 3 (10 min total)
8-10 RPMS
1/4 mile walk after each set 5% incline

P.M.
Snatch 20kg
2 minutes
6 minutes (about 15 RPM)
Snatch 16kg
10 minutes (about 17 RPM average)

missed a few day due to out of town guest
Today:


HPC 95 x 5, 115 x 4, 135 x 3, 155 x 2, 175 x 1
CPBK (bench) 185 x 3 x 3

LC 16kg, 10 minutes 1 minute/1minute hang
6 RPM

Lockout holds 16kg 1 min x 3 sets

1ALC 20kg 2/2, 2/2 @ 6 RPM

walked 3/4 mi 5% grade

5/12 snatches 16kg, 2min, 4, min , 6 min, 2 min sets
about 18-20 RPM 1/3 mike walk after each set

5/13...16kg jerks...no snot at all. 1 minute set, 2, minute set, 3 min set, 1 min set, 2min set 6-8RPMs

5/14 below knee power clean 95x5,115x5, 135 x 5
LC, 20 x 1 min, 16 x 1, 12 x 3, 20 x 1, 16 x 1, 12 x 4
drop sets 6-8 RPMs
jerk 24kg 15/15
squat jump 135 x 50
walked 3/4 mile or during breaks.