Here is what I did Friday...
All manner of swings starting with the 12k up to the Beastie. Did two hand, one hand, hand to hand, double outside the legs etc... for 150 reps as a good general warm-up. Then I did the Gauntlet- Single arm swings-five right, five left starting with the Beastie, 40k, 32k (this became light), 24k and finished with the 16k. That's one set of 50 reps pausing only pausing to set the bell down, regroup and move to the next weight. I suggest walking around for awhile after that one! Then I did deep breathing that Brett Jones showed us called the crocidile? where you lay on your belly on the floor and breathe thru the deep belly to recover. I spent 10 minutes there.
Then I did some Z drills to finish it out.

Saturday training. Bench pistols right side first. 0, 18#, 12k, 16k, 24k x 3 reps at each weight. Then I did the left leg. That's a tip from Marty Gallagher.
1/2 hour break.
Military presses- Right side first- 18#, 12k, 16k, 24k, 32k x 3 reps each. Did the same on the left.
15 minute break- Chins- 0, 18#, 12k, 16k, 24k x 3 reps each. That's it for resistance training.

Later in the afternoon A.J. and I ran up a 70 to 80 degree hill, once. Our thighs were on fire and did not want to motor any more. We then walked down a lower incline trail and called it a day.
Later I raced Brock home and my thighs were screaming!
Next time we hit that hill, we'll run it twice.

Started "Operation Sweetness". Hill sprints 3x per week until S-Phase in early December. That's how Walter Payton (Sweetness) and Marcus Allen trained for football.
My boy A.J. and I did five sprints today for our first day.
A comment was made, so now I must fulfill my destiny.
The RKC this past weekend was very different than in the past. Very interesting...

I have about two minutes to post. Zar Horton let me lead our team thru about three minutes of Z-drills this morning. I targeted the shoulders, hips, tooties and hands. Stuff I would do if I had to warm up for the snatch test.
Sure enough, everyone who performed the snatch test this morning passed! I credit the Z drills, the proper Z drills and my awesome instruction of the Z drills.
Day one of the RKC is done.

Tapering off for the RKC this week. I will be assisting. I did the Z-Health NWU-II today and Sunday. It kicks butt! My three week old shoulder pain was GONE immediately afterwards on Sunday. Pain is down to nothing now. What a sytem!
Onto the RKC Thursday for set-up and the SNATCH TEST!!!
Like Pauly from the Rocky movies always says "I don't sweat you".

Went on a hike this morning. Found a cave that was really cool at an undisclosed location.
This afternoon I did some clubs to warm up for the 50' rope cardio. Did that for 10 minutes. Plus various push -ups of the regular, hindu and pump variety. Beast swings to cool down. Pushed the bell back and forth with authority. Then me and my boys did some soccer training which amounted to mostly running and passing the ball back and forth while the dog jumped at us.

100 reps of snatches, double snatches and double swings. After a five minute break I did 3 x 3 of bench pistols to keep the legs in check.
Various Z drills followed to loosen and relax, mainly hands and feet because that's where the most tension is stored.

Yesterday I did chins. Got the Beast up to my chin. If my chin was shorter I would have been over the bar. LOL! Then I went out in the yard and did some low impact cardio with the rope. I can see many, many variations of this ahead of me.
My shoulders feel great today. The new firmer pillow helps take the weight off my shoulders while I sleep.

PR!
Bench pistoled the BEAST today! Then I did farmers walks around the yard for one lap with the 16k's for a treat.

Swing, high pull, snatch day...
24k - 40k x 3 in order per side starting on the left.
Beast x 1 rep of each x 2 cycles.
Back down to the 40k for 3 and the 32k for 3.
My 50 foot x 1 1/2 inch manila rope arrived today so I had to play with that.
I did a few waves before the bells and did more afterwards outside. It's a great cardio conditioner. Another fun way to play while exercising. The kids love the ropes too.
I also did some 16k arm bars 3 x 3 each arm.