Phase 2 Program Design

The RKC certification in Vienna, VA is on May 18th, so I have 16 weeks to be prepared to meet my first personal goal of completing the "Beast Tamer Challenge"

Phase 2 of my program will be about 8 weeks and will focus less on GPP (general physical preparedness) and more on specific goals to help me have the strength and power to accomplish the "Beast Tamer Challenge" as well as the endurance to complete the RKC snatch test (a requirement for re-certification). The increased power and endurance will also help me with my longer term goal of winning the no-gi pan american games for my sport of Brazilian Jiu Jitsu.


To increase strength in the 3 lifts necessary to complete the Beast Tamer Challenge, I will start to shift focus to more volume in Overhead Pressing and less Benching. I will also shift more focus on deep Front Squatting and less focus on Back Squatting. I also will work on hip power to ensure my Kettlebell Cleans are sufficiently strong to get the Beast to the Half Rack position. Therefore, my new 4 day split will be as follows:

Days 1 & 3: Barbell Olympic Lifts + Legs + Chest + Arms
Days 2 & 4: KB Cleans + Shoulders + Back + Forearms
Day 5: KB high rep snatch work

Sample Day 1/3:

Power Cleans from Floor 1 x 3 (50% max) 1 x 3 (60%) [1 x 2 (70%) 1 x 2 (80%) 2 x 1 (90%)] x 2
Front Squats: pistols 5 x 5 : 3/side
RDLs 3 x 6
DB Bench Press 3 x 10
Barbell Biceps Curl 3 x 10

Sample Day 2/3:

KB Single Cleans 2 x 8/side, 2 x 6/side
KB Single Military Press 5 x 8
Wt. Pullup 5 x 8
Handstand Pushups 1 x max
Renegade Row 3 x 8/side

Sample Day 5:

3 x 15/side for snatches with 20kg bell

I am feeling really good about accomplishing this goal and finally taming the beast!!