Justin’s Work Out #1

Blog Sample Workout – Short version of the RKC Challenge Prep Program – This one is for Justin – getting ready for his RKC Challenge at the end of February in San Jose – Using Brett Jones's (Master RKC) template with some slight variations –

Warm Up – TRX – circuit style – each movement 10x – TRX squat – wide stance, deltoid fly – low, middle, "Y", and "I", squat – medium stance, chest press – lunge stance, squat – narrow stance, low row (45), step back lunge – 5R, 5L, chest stretch (opposite of deltoid fly) 4 "I", "Y", "T", and low, assisted lunge (step forward, press down on handles), - marry handles – TRX Torso Rotations – high – 10 alternating, balance lunges – step back dragging leg – 5 each side holding single handle, TRX Power Pull – 3 step cycle – slow, 3x each side, single arm chest press, 3x each side, single arm rows – low position, 3x, separate handles – and finish with hip drop – 5x followed by roll outs 5x

KB Warm Up – box squat 10x/ 2 hand swings 16 kg 10x (repeat 5 x)

RKC Prep Circuit - each exercise is to be performed 5X each side – no rest between sets – this type of training is sometimes referred to as a chain – with each exercise equating to one link

1 arm swing, Clean/Front Squat, 1 arm swing, high pull, 1 arm swing, loaded clean (hold tension at rack position for 1 breath), 1 arm alternating swing – 5 reps total. Total volume – 65 reps

Rest at least 3 minutes between sets – goal is to perform this circuit 3. We will be playing with the variables down the road – but try and do this 3 x using perfect form as the limiting variable.

Cool down – Turkish Get Ups – ¼ get ups with 16 kg bell – 3x each side, 2x each side, 1x each side – finish with 3 full naked TGU's (no wt).

This should take around 45 minutes to finish – if you are not done at the 45 minute mark stop and re-evaluate – the goal is to challenge but never to fail – train safe – no injuries.

Post work out shake – Pineapple, Mango, Papaya, MSM powder, Creatine, Whey Protein, Oatmeal, Apple Juice, ice and a little water. Pineapple and MSM are natural anti-inflammatory, Papaya has digestive enzymes, the oatmeal will give you some good carbs, and 1 large scoop of Whey should give you around 20 grams of protein. The reasons for the creatine are numerous – but that's optional depending on your personal preferences. Apple juice has a bunch of good stuff also – sometimes I just throw in the apples instead of the juice, do the same with bananas and oranges. Enjoy