RKS 11 was an unique workout. It was complex circuit ladders for AMRAP in 10 minutes followed by swing sets. The complex ladders worked as such work through 1 rep of each exercise before switching sides, back to the first side and repeat each exercise 2 times each than repeat each side, and finally do the last part for 3 reps. The exercises were cleans, press, and overhead lunge so 1 clean, 1 press, 1 lunge, repeat to other side, then 2 cleans, 2 presses, and two lunges, and so forth. The remainder of the workout was 1 minute on and 30 seconds rest. You did one hand swings for 5 reps than 5 reps of high pulls switch to the other side and repeat that for the whole minute. This was done for 10 rounds. Another one of the more challenging workouts of the set. It takes a lot of focus to keep strong in the form and not get lazy, at the same time pacing yourself to get through the whole workout.
Well I am stinking real bad so off to shower. One last workout tomorrow before race on Saturday.
