082810_Sat @ sendai

1. I phase
2. Nerve Glides
3. Kettlebell

RKC certification simulation (2 hours)
1. Complex work 1: snatch, squat, press, 10 reps of swing (1 min) 24 kg x 30 sets
2. Complex work 2: Clean, squat, press, calf raise (15 min) do as much as possible
3. Snatch (16) (15 min) do as much as possible
4. Front SQ (16 kg) (10 min) do as much as possible
5. One arm deadlifts (24) (10 min) do as much as possible
6. Suitcase deadlifts (10 min) do as much as possible
7. Walking Swing (16) (15 min) do as much as possible
8. Farmer’s walk (24 & 16) (10 min) do as much as possible
9. Overhead position walk (16) (10 min) do as much as possible