Week 3 with Coach Rudnev!

This was a great week of training. Worked in some LC sets. It going very well.

MOnday 5/14

1 min LC 22kg 10 rpm rest 1min
1 min LC 24kg 10 rpm rest 1 min
5 min static hold in each phase of LC for 10 seconds each 2rpm 4 min 1 min 8rpm
Sumo Squat 2x20kg x 70 reps
8min snatch 16kg 15-17 rpm
Row 20 mins

Tuesday 5/15 Yoga

Wednesday 5/16

LC 1min 30 sec 22kg 9,5.
LC 1 min 30 sec 24kg 9,5
LC 7 min static hold for each phase 10 sec.2 rpm for 6mins 1 min 8 reps.
GPP - circuit training
Plyo box for 10mins

Thursday 5/17 Yoga

Friday 5/18
LC 3mins 22kg 8rpm
LC 3mins 24kg 8rpm
4km run

Saturday 5/19
LC 10 static hold for each phase 10 sec.9 mins 2 rpm 1min 8rpm.
Made all my numbers. it was a good week! :)