RKC Week 1 - Moderate Routine

Wed, July 18th

Today is my "Moderate" workout on the RKC program. That means I perform one less rung on my ladders and pace my swings to approximately 75% intensity. Today was an awesome workout! Felt strong and plugged through at a good pace.

Warmup
2SW 16kg 20
1SW 16kg 5/5

3 Ladders - 2 Rungs Each
C&P 16kg
Pullups 16kg
Pistols 16kg

Swings - 8 minutes
1SW 16kg L/R 10/10
2SW 24kg 15
1SW 24kg 10/10, 6/6, 5/5

Time 29 minutes, 424 calories, avg hr 88% max

Only performing a max of two reps helped me feel strong in the pullups and pistols. Swinging the 24kg today felt MUCH better than it did last workout. Feeling grounded improved, keeping the weight back on my heels rather than getting pulled forward onto my toes. Saturday is the next HEAVY day where we still do 3 ladders but add on another rung. But first come tomorrow, Variety Day!! One day at a time....