Graduation workout =)

I got some crazy thought in my mind yesterday that i should do a grad workout on todays practice.
A graduation workout for a RKC is the last workout of the 3 grueling days of pain when we try out for the RKC Certification.

It normally takes place on a football field (in Denmark it was a soccer field) were you shall move yourself from one side to the other doing some nice exercises.
When you are over at the other side you have to keep going to all of the victims (thats the ones who are doing the cert) are over and some more =) so it takes like 25-30minutes of plain joy (or pain hahahaha)

Here is a sample from 2008 in Denmark the same field i did mine =)



Looks like fun ? it is AFTER you done it hahahahaha
You can here Pavel saying to the victims to have a happy face =)

We didnt do this one we did
1 snatch
1 clean
1 squat
1press
and 10 walking swings
All over the field and maybe ten more minutes when we over the field.

Pavel was on me and said LUTEFISK every swing =) he wants you to pass and are after you all the time as are the other instructors =) .
I was a Assisting instructor last year and i pushed the victim to pass =)

So todays practice
Indianclub swinging #1-5
warm up swing/snatch 5/5 and 5/5 with 12kg, 16kg and 20kg
Then came the fun
I did 15minutes of
1 snatch
1 clean
1 squat
1press
10 2H swings
every 45seconds (the rest of the time 10-15seconds was rest time)

and that was like 100-120 swings, 20-25 snatch, clean, squat and press

After that
Double cleans (28kg/32kg) 5/5*2 shifted the weight between set
One leg dead lift with 1 20kg and on 12kg 5/5*2 same here
And some stretching from Pavel's relax in to stretch

The next time i am doing this workout i am aiming for 20minutes