YESTERDAY'S WORKOUT AND MY MORNING CUP O' JOE.

WARM UP (Yesterday)

3 Dbl 16 Kg Bent Rows
3 Dbl 16 Kg Front Squats
3 Dbl 16 Kg Military Presses
3 Pumps
X 3 Rounds

STRENGTH

A1) Dbl 24 Kg Military Press 5x5
A2) Dbl 24 Kg Bent Row 5x5
B1) Dbl 24 Kg Front Squats 5x5
B2) 24 Kg TGU 4x5/5
"Cup O' Joe" CONDITIONING (Today)

A1) 50,40,30,20,10 Swings w/ 32 Kg
A2) 10, 20 ,30, 40, 50 Sledgehammer Tire Chops w/ 8lb Hammer

COMMENTS

* I'm getting a lot deeper in my front squats, which means my hip flexibility is improving. I haven't felt any strain in my lower back since going heavy on these, which is good. I can attribute that to staying tight during the eccentric part of the life and snapping my hips forward at the top of the lift.

* My TGUs are feeling really strong. I feel I'm right on the threshold of the 5th set.

ETK - The Fire Fighter Way

Program Minimum. This is where it all begins. There is no turning back, and the only way out is walking away from the RKC wearing a black t-shirt with a Russian red crest atop the left pec.

I will chronicle my plan to become an RKC Instructor in a personal journal and peridically post entries on theis blog. WODs, food, feeling, emotions, blood sweat, tears, it will all be here. Nothing will be censored. “Commit…No Excuses” will be my mantra. There WILL be days that I want to give up, not do a workout or not perform at 100%. "Commit...No Excuses!"

I WILL be an RKC; no doubt. May this logged journey also serve as a tool for others who follow, not in my footsteps, but make their own path towards the RKC or what ever challenge they face.

WOD 061509: PM - These workouts will be primarily based on the KBS and TGU. I will also implement other modes that I feel compliment these lifts and help me build the strength and conditioning I need to e a fire fighter.

Fighter Pull Ups- 7,7,6,5,4 (8:30am)

Shoulder Mobiltiy/ Foam Rolling: (9:00am)

Warm Up- 10 FTW Squats/ 10/10 Halos / 1 Pump w/ TGU warm up X 3 Rounds (5:50pm)

TGU- 3 sets of 5/5 w/ 20.4KG (6:00pm)

FFMM- Based On Sr. RKC David Whitley’s article; Brutal Minimalist Fitness

• 50,40,30,20,10> KBS w/ 20.4KG
• 10,20,30,40,50> Sledgehammer Chops w/ 10lb Hammer
• Finished in 11:20:00
• SMOKED ME!

Finisher- Just for the hell of it.

• 1(5,4,3,2,1) Kettlebell Push Up-2-Squat Triple Crush w/ 20.4KG

I read somewhere, that your workouts should make you feel energize afterwards, in fact, feeling like having sex is not uncommon. In that case, do not disturb.