Kettlebell Strength Journal

Back on the Blog

2012-01-26T00:25:00.000-08:00

Any time I know I'm going to attend an RKC event Level I, II, Easy strength, CK-FMS I feel its my duty to be able to pass all tests if called upon.
Also found true in my training, when Dan John says hes always 3 weeks out.
For me being 3 weeks out has always meant thats how long it takes me to get my 1/2 body weight press back in order.
So I was super pumped on Tuesday when the 40k went up 1R/1L after just 1.5 weeks of 32kg 1,2,3 ladders x just 2 or 3 rungs with 12k pull-ups of various grips.
Basically ROP with BUP on all single reps with the 24kg. All of a sudden 3 BUP per side is locked in.

The Snatch test however is a different story. Some lose sleep over it, some say its just an entrance exam, for me it's one of the reasons I signed up for the RKC in 2008. I went to the RKC with 5 months of ETK under my belt and had know idea people even used Double KBs, I went to see if I could survive, it looked like the best challenge since retiring from Professional Motocross. I showed up for an ass kicking.
What I learned at the RKC has changed my life as it has for so many others. It has also doubled my income.
Most of my business is Super Joints, ETK, Naked Warrior, Kalos Stenos, TONS OF Relax into Stretch, and all the rest.
Back to the Snatch test,
As an RKC I believe this is something that needs to be maintained at all times. Now thats just my opinion, of course some have certain training goals that may have to give up test maintenance.

The first time I attended SR RKC Doug Nepodal's KB class, most of which were heading to the 2009 San Diego RKC Cert. After Mobility and a few get-ups, Doug knowing I was an RKC and at the time heading to Level II in the near future, looks over with a grin and says Snatch test.

Now folks, I had just trained 3 days in a row prior to taking Dougs just class for the hell of it. I was in know mood for snatch test, but if you Mr or Mrs RKC are in the presence of a Senior RKC an your called out on the snatch test. YOU BETTER HAVE IT!

See you all in San Jose!

Wednesday Press Day

2011-09-14T21:34:00.000-07:00

Foam roll

Mobility

Partial get-up 24 kg 1/1x3
double 16k SLDL 5/5
24kg Goblet

Kneeling press 24 kg 3/3 x 2
1 leg standing press 24kg 3/3x2
This really sets me up for the main sets
15 min x 24kg 1 bell long cycle clean and press pull-up ladders 1,2,3 x 4 rounds only
rep 1 was always a bottoms up press, nailed all of them.

24kg 1 arm swings 10 right/ 10 left on the minute x 8 sets

This is a play segment from last Thursday:
h
Let me know what you guys think of my bent press style, you never get to see yourself or have instruction from another RKC .
Thanks

Kettlebell Strength Journal: New Short Video

2011-09-14T21:20:00.000-07:00

Kettlebell Strength Journal: New Short Video: A friend of mine shot this little clip Thursday. http://www.youtube.com/watch?v=m8oxdr-rmNs&feature=share via @ youtube

New Short Video

2011-09-13T20:22:00.000-07:00

A friend of mine shot this little clip Thursday.

http://www.youtube.com/watch?v=m8oxdr-rmNs&feature=share via @youtube

Sunday Pressed for time

2011-09-04T13:52:00.000-07:00

Mobility

Foundation

Halo
Hip flexor
Goblet
Push up 10
8 minutes

Main Set Double 24kg
Long cycle clean and Long push press 3 x 5
7 min

Double Swing D -24kg 5 x 12 on the minute
5 min

About 22 min total
I like these workouts when pressed for time because I set the timer for specified time and see what I can do. Hard to stay on a program other than maintenance these days with Isas surgery and picking up the slack at home and a full work schedule. Not complaining just like t follow some detail.

25 minutes MONDAY

2011-08-29T21:21:00.000-07:00

16kg transfers   5r/5L/5R/5L/10H2H   1 min rest   x 3 rounds

24kg X Walk

20 kg Transfers 5/5/5/5 x 1 min rest x 3rounds

Double 24kg clean and press 5
Double 28kg clean and press 3
Double 32kg clean and press 1
Double 32kg clean and press 1

24kg 2 hand swing 15    :30 sec rest x 3

Double 32kg Farmer walk   x 2 rounds

Fun and fast, maintenance

Wednesday

2011-08-24T15:32:00.000-07:00

Foam      4 min

Mobility       5   min

Prep   Work           15 min
Hip flexor quad stretch
16k Arm bar
16k B up carry
24k oh walk
double 24k farmer walk
Double 16k Bottom up front squat 5
16kg Partial get up 3x 5/5
Double 16k Bottom up Fsq 5

Main Set 13 minutes
Double 24kg Long cycle Clean and press Ladder
2-3-5 x 4

Double 24kg swings         7 minutes
10 swings on the minute x 7 rounds

Upper back and shoulder blade stretches from Relax into stretch 3 min.

47 minute Training today

Basic Efficiency,

2011-08-23T22:24:00.000-07:00

Foam roll - whole body plus a lot of forearm and biceps.     7 min

Mobility   Super Joints   7 min

All 16k                   7 min
Oh rotations from Dynami   15/15
Windmill 5/5
Goblet 5
Cossack 5
Bup Clean and press 3/3
1 arm swing 10/10
x 2 rounds

All Double 24kg    15 minutes
Long cycle clean and press ladder 1,2,3,4,5 x 2            30 reps
Double FSQ 2 sets of 5
Double swings 5 sets of 10 on the minute
To comfortable stop.

Bretzell       4 min
Pump

Total Strength Practice    40 minutes

Short and Sweet

2011-08-19T18:14:00.000-07:00

Mobility

Ohead 16kg rotations from Dynami
Windmill
Slingshot
1 arm swing 10/10

Single arm 16kg BU clean 3/3x3
16k Double BU Clean 3/3x3
16k Double BU press 3x3

Double 24kg Press 3x3

Double 32kg press 3 sets x 1

Double 24kg swing 3x10

Feel tired going in to today from long work week, felt quite strong in the presses, felt like I could do sets of 3 with the 32kgs.

Really missing out today on Assisting the San Diego RKC. I was all signed up to assist and cancelled a few weeks back as my Lovely Wife Isa had L5/S1 fusion. She has been very brave and very patient with the healing process. Love you babe.
Anyhow, still excited as Dennis said he would get me in sometime next yr.

Well gotta go, Sr RKC Doug Nepodal, RKC Laura Sacks and their Bull dog are dropping by for visit with Isa and I.

2011-08-18T22:30:00.000-07:00

Hellish workday, but fun!
6am-5pm 10 hrs training with 1 hour lunch

Wednesday light

2011-08-17T22:10:00.000-07:00

Mobility with clients 7am 7 min
Foam end of session with clients 7:50 10 min
Hip flexor

8:15am
16k Complex Warm-up
Oh rotations from Dynami 15r/ 15l
Windmill 5/5
Snatch 5/5
Two hand swing 10
Goblet 5
B/up clean 3r/3l
Bu/up press 3r/3l
Slingshot 10/10
This felt really good, just to flow and have some fun. x1 round

Double B/up press 6 sets of 3
Double B/up 3 sets of 3

2 hand swing weight ladder. Each bell on the minute " nothing crazy" just very hardstyle
16kg x 10, 20kg x10, 24kg x 10 x 12 minutes

24kg Bent press 2/2 x2 had to clear the tension in my abs from swings

Stretch Flow
Down-dog to pump, to cobra Pavel style " wrap around a ball" to crawling lizard to cossack x3 rounds constant flow.
Brettzell to finish
8:48
Shower
Shake
Client at 9am
http://kettlebellworkshopsb.com/

Saturday

2011-04-16T17:14:00.000-07:00

Push-up 10
24kg swing 20
x 5 rounds

Renegade row 24kg 5/5
24kg swing x 10
x 5 rounds

Goblet squat 24kg x5 to 10 swing
x 5 rounds

24kg windmill 5/5
24kg swing 10
Big X Side plank 20 seconds per side
RKC Plank 30 sec
x 2 rounds

18,285lbs of KB work

Body recovers well after using Shakeology. I really look forward to that meal each day. Truly putting good stuff in my system.

Friday

2011-04-16T17:10:00.000-07:00

Performed as circuit
32kg press 1/1 2/2 3/3 2592
32kg Snatch 1/1 2/2 3/3 2592
Pull-up 1 , 2, 3
Double 32kg squat 1,, 2 , 3 2592
x3 rounds
20 minutes

Double swing 24kg 5sets of 10 5300

13,076 lbs KB work

2011-04-15T21:04:00.000-07:00

Myshakeology.com/frankietrain

This stuff is unreal.

Wednesday

2011-04-13T15:46:00.000-07:00

Farmer walk, Goblet, oh walk, brettzell x 2

The following performed as a circuit going on the minute for 5 rounds.
32k swing x 10
double 24kg long cycle clean and jerk 3
24kg swing 10
24kg snatch 7/7

Then double fsquats
5x d-20kg
3x d-24kg
2x d-32kg

Tuesday

2011-04-13T15:43:00.000-07:00

Dead-lift 135x20
32k clean and press 1,2,3 with pull-ups
24kg swing 3x10

Deadlift 135x10
32k clean and press 1,2,3 with pull-ups
24k swing 3x10

32kclean and press withpullups
24k swing 3x10

Double 24kg FSQ 3x3

Medium Day

2011-04-06T20:19:00.000-07:00

Since returning from Philadelphia in September my strength levels have jumped.
Why?
Dead-lift!
Dan and Pavels no more than 10 total reps in the 60-80% range on the DL are paying off huge with myself and clients.
10x1, 2x5, 5,3,2, 3,3,3 5,3,1,1 have ever you want to get it in it works.
Personally I like something like 185x5, 225x3, 275x1, 325x1
That's it.
Pressing, squat, pull-up, and core strength have all elevated.

Changed up today and played with the SLDL. Its been a while, Although its now a better patter and much stronger.

Get-up3/3 x3
SLDL D-24kg x5/5, D28kg x 5/5, D32kg x5/5
Brettzell

Double 24kg clean and press
2,3,5,10x3 60reps real fast

24kg swing 10 on the minute x 6 minutes

I now have a much harder time swinging for 20 reps, as the bell speed starts to slow I tire and stop. Interestingly enough its the same with the 32kg or double 24s.
I have been sticking to sets of 10. But they are snappy and powerful.

Monday Easy day

2011-04-04T21:37:00.000-07:00

Mobility

24kg
Goblet, oh walk, Farmer walk
x2 rounds

D-24kg
LCCJerk 2,4,6 x 3
24kg snatch 5/5 on the minute x 5 minutes

12 Weeks

2010-10-26T20:08:00.001-07:00

Mobility

24kg/16kg Snatch/press/squat ladder
1,2,3 then 5 squat x 5 rounds

2x20 sumo dead-lift

2010-10-15T14:55:00.000-07:00

Every time that I attend an RKC Certification I come home, feel confused, cant write programs, and then about two weeks later throw out a bunch of crap exercises that some how filtered back in..
and then some sort of light bulb turns on and some whole new thing makes sense or clicks.

Todays workout:

Mobility

Barbell dead-lift 135x5, 185 x 5

24kg get-ups 20minutes continuous 1 right /1 left alt.

2 exercises, when done correctly, hard wiring the nervous system as if it were a really heavy movement,
I am feeling solid, more muscle, not depleted, have energy at home and can train my clients without feeling tired.
Also as a result, better food choices, and getting stronger, maintaining mobility and flexibility much better.
I know these dead-lift numbers are no big, but my groove will be there on that day.

Pavel/Dan John Certification

2010-09-20T19:58:00.000-07:00

Pavel Dan John cert this weekend in Philly, Cant wait. Always some nerves leaving the family.

Snatch test has and always will be en-grained in my system even if I had to to do it with one arm.
The 40kg press has been going up for a while now, after it not budging Aug 1st. Two weeks with the 32kg and it was back.

Today
Mobility
16kg get-up 2/2x2
brettzell

32kg clean 1x3/3
40kg clean 1x1/1
48kg clean 1x1/1

32kg press/20kg pull-up ladder
2x1,2,3

40kg 1/1x1

24kg snatch 10r/10l/10r/10l x 1 continuous.

Backing Off

2010-09-08T20:50:00.001-07:00

This has become a back off week. Strength continuously improving but starting to feel a bit of fatigue. Sticking to 2 or 3 ladders for the whole week.
Today
Brettz, arm bar, gobblett squat
Get-up 24kg 2/2 x2

Hanging leg Lraise from pull-up bar 2, 2 , 2 , 5, 4
I have been sticking to the body saw and other RKC hollow position tricks from the level II manual. All of a sudden these are my new favorite exercise.

32kg press ladder/ 12kg pull-up ladder
1,2,3,4 x 2

1 arm Swing weight ladder
16kg x10, 24kg x 10, 32kg x10 1 minute rest
x 4 rounds

Monday

2010-09-06T21:18:00.001-07:00

Mobility

16kg halo , gobblett squat , cossack x 2 rounds
16kg slingshot 20r/20l x 2 rounds

32kg press ladder Pull-up squat ladder
press 1/1, 2/2 ,3/3
Pull-up 6
20kg FSQ x5

Press 1,2,3
pull-up 6
24kg FSQ x 4

Clean 48kg x 1/1
Press 40kg x 1/1
Press 32kg 2/2, 3/3
Pull-up 6
28kg FSQ x 3

Press 32kg 1,2,3
Pull-up 6
FSQ 32kg x 2

32kg Snatch 4/4 on the minute x5 rounds
24kg Snatch 6/6 on the minute x5 rounds

Cleaning the Beast felt easy but heavy. This made the 40 kg go up very well.

Heavy Day

2010-09-03T15:50:00.000-07:00

Mobility

16kg halo
wall squat 5
x 2rounds

16kg get-up 2/2 x 2

32kg press ladder
1,2,3,4 then 10 pull-ups
1,2,3,4 10 pull-ups under hand
1,2,3,4,5 10 pull-ups narrow
1,2,3,4,5 10 mixed grip
1,2,3,4 10 mixed grip

32kg swings all on the minute x 12 minutes
20
20
10
10
5
15
5
10
10
10
20
20
Total 155 swings

I need 20 on the minute for 12 minutes. Have done this before, today was not the day.

Thursday Variety
Foam roll
arm bar bretzzel
cossack

Pistol prep squat 8kg

12kg pistol 1/1 Cossack
16kg 1/1 Cossack
20kg 1/1 cossack
24kg 1/1 cossack

Double 20kg LCCJ
2 sets x 5reps

24kg swing
10r, 10l, H2H 10 1 min rest
x 3 rounds

Wednesday

2010-09-01T15:32:00.000-07:00

Foam roller

16kg Kalos Sthenos getup series part 1 for prep. Get it if you dont have it.

32kg press pullup ladder
5 x 1,2,3,4
Double 24kg squat 5 at the top of each rung alla RTK

32kg swing 5r, 5l, 5two hand continuous to 50reps

Monday Training

2010-09-01T15:28:00.000-07:00

Mobility

16kg piston 2/2 cossack 3/3 between each set
12kg piston 5/5
16kg piston 2/2

32kg press/ pull-up ladder 5 x 1,2,3

32kg snatch
5/5 40 sec rest
5/5
5/5
3/3
5/5
5/5

T- spine mobility
Brettzell

Saturday

2010-08-28T16:26:00.000-07:00

Today heavy day press LADDERS
32KG 5 X 1,2,3

Between the 2nd and 3rd ladder pressed 40kg 1/1 Felt solid.

Between 4th and after fifth ladder Double squat 32kgs for two each time. Felt solid again.
First time feeling more of a rock bottom postion, as all of the cossack and groin work are paying off.

32kg two hand swing
15 on the minute x 6 rounds

Monday

2010-08-24T20:31:00.000-07:00

Have any followers tried the above workout in red. What did you think?

Foam roll
Mobility
Various stretches

12kg Pistol 2/2 x 2
Cossack 5/5 x2

32kg clean and press and pull-up ladder 1,2,3 x 3
Adding various mobility/stretches or calf work between sets.

32kg snatch 5/5 on the minute x 5 minutes 50 snatches

Working back up to the half body weight press "88lb" or "40kg" by September 24th.
Snatch power and technique felt great today. Hips also feel very mobile.
Looking forward to Pavel and Dan John Strength Secrets in September. First of its kind.

Monday Training

2010-08-16T21:12:00.000-07:00

Foam roller

Arm bar, brettzell, Cossack 5/5

Piston prep"18lb narrow stance squat switching feet at bottom
cossack 5/5

24kg get-up 5/5 x2

16kg Pull-up Ladder 1,2,3 x 5 various grips including towel grip
Cossack 5/5

12kg Piston 5/5 x 3
cossack 5/5

24kg snatch 10/10 x 3

All the cossack work is really improving the piston work, and ease of squattting.

Friday Training

2010-08-13T15:58:00.000-07:00

Mobility Neck, wrist, elbows, egyptian, arm circles, Hula, cossack, good morning

Arm Bar 5/5 16kg
Brettzell

Get-ups
24kg x 3/3
28kg x 2/2
32kg x 1/1
40kg x 1/1

Hanging leg Raise from the hollow position 2-5 per set
Body saw 4 with 5 second hold
32kg Bent Press 3/3
x5 rounds

Before each bent press I used 2 or 3 of the following. Cossack, gobblett and pry, crooked arm bar, hammie stretch, or T-spine from kneeling with elbows on bench.
Resulted in HLR going to 5 reps by set 5 and the bent press was just easier and more fluid. Felt the same on both sides.

Double Long Cycle Clean and Jerk 20kg x10
1 minute rest
24kg hand to hand swing 20
1 minute rest
x5 rounds

This was by far one of my favorite workouts to date.

Saturday

2010-07-31T18:06:00.000-07:00

Mobility
16kg oh pumps
Gobb squat

32kg swing 5sets x 10reps.

Double 32kg Clean and Press 1rep x 3 sets

Double 32kg clean 3x3

Double 32kg FSQ 1 x 3

32kg swing 3 x 10

32kg clean and press ladder 1,2,3 x 2

32kg snatch 3/3 x 5

Blog Update

2010-07-22T23:01:00.000-07:00

Will be posting again. Lots of changes lately. Training going well.

Medium

2010-05-05T11:43:00.000-07:00

Typical mobility and prep stuff

32kg/24kg snatch press ladders
1,2,3 5 squat
x 5 rounds

Barbell sumo deadlift @140lbs
2x20

Monday

2010-05-04T11:29:00.000-07:00

Mobility

32kg get up 1/1

32kg gobb squat 5

swing 10

2 rounds

32kg/16kg snatch press

1,2,3 then 5 squat

5 rounds

Barbell sumo dead-lift @135 2 x 20reps

Pecs are sore today.

Variety Saturday

2010-05-02T21:31:00.000-07:00

Stacked press
16kg 2x2/2
16kg/8kg 2x2/2
16kg/24kg 2x2/2

Piston
8kg 2/2
12kg 2/2
16kg 2/2

16kg Windmill 3/3

16kg Juggling 3 min.

Heavy Snatch press Day-Friday

2010-05-02T21:24:00.000-07:00

Mobility

32kg gobblett 5, 32kg oh walk, 24kg rack walk
x 2rounds

Double 32kg snatch press w / 5 squat at top of each rung
1,2,3 5 squat
1,2,2 5 squat should have had three on this one. I believe there was a tension/mental issue on rep 3.
1,2,3 5 squat solid, but tough

Sumo Barbell Dead-lift @145lbs
2x20reps
I really enjoy high rep dead-lifts.

Medium Day

2010-04-28T12:35:00.000-07:00

Mobility

24kg arm bar

24kg oh walk

24kg Gobblett 5

24kg Double rack walk

24kg swing 10

repeat 1 more time with 32kg

32kg/24kg snatch press

1,2,3 x 5 squat at top of each rung

1,2,3 x 5 squat

40 minutes

Barbell sumo dead lift 145 lbs.

2x20 reps 1 minute rest

Snatch presses feeling really good, we will see how the double 32 kgs go on Friday. It will all depend on next two nights sleep.

Monday RTK light Day

2010-04-27T08:36:00.000-07:00

To cap off the last few LCCJ workouts I played with the rep scheme a bit. Double 32kg I can get 2,4,5 or 2,4,4 so I decided to add Double 32kg LCCJ singles at the top of each rung on mED AND light days during the last week. I belive this small tweak will help until I hit 3 X 2,4,6

Yesterdays light snatch press day 32k/16kg resulted in much more power and more strength in the press. Excited for the next few workouts.

Monday LCCJ

2010-04-13T10:35:00.000-07:00

Arm bar, gobblett, oh walk,double 16kg oh circles, pumps, 24kg rack walks 2 rounds

16kg 4 bumps 1 push press x2

16 kg LCCJ 3

24kg LCCJ 3 x 2

Main set Double 32kg LCCJ

2, 4, 5

2, 4, 4

Working up to 3x2,4,6

Wednesday Medium Day

2010-04-08T09:48:00.000-07:00

Mobility

24kg oh walks

16,20,32kg get-ups 1/1 each

24kg gobblett

Lateral lunge

Double 32kg/24kg snatch press w/ 5 squat at top of each rung

1,2,3 5 squat

Barbell sumo dead-lift 2 x 20

32kg Bent press 1/1 x 3

24kg 1 arm swing 10r/10l

Front kick 5/5

24kg H2hand swing 20

roundhouse 5/5

24kg swing 20

back kick

The kicks are from super joints, great for active movement between swings

Stretches

Mon Heavy

2010-04-08T09:45:00.000-07:00

Mobility

Double 32kg snatch press with 5 squat at top of each rung

1,2,3 5 squat

1,2,2 5 squat

Barbell sumo Dead-lift 2x20

Stretch

Friday light day

2010-04-02T10:45:00.000-07:00

Yesterday variety

16kg bup press/ squat 5each

2 rounds

Today

Arm bar, brettzell, gobblett, valslide, snatch

32kg snatch 3r/3l

Double snatch 20kg x3, 24kg x3

Double snatch /press ladder with 5 squats at top of each rung

32kg /16kg

1,2,3 x 2

Barbell sumo deadlift @ 115 lb 2x 20

Done

Its supposed to be light day, still wanted to play.

Hip openers 1/2 kneeling bent press stuff 8kg/ crooked arm bar 8kg

32kg bent press 1/1

Hollow position hanging leg raise 1

24kg double swing 10

2 rounds

Stretches

Wednesday Medium

2010-04-02T10:41:00.000-07:00

Arm bar, brettzell, oh walks, gobblett valslides, cossack

2 rounds

Double snatch 16kg 3

20kg x3

24kg x3

Snatch press ladder/ 5 squats at top of each rung

32kg/24kg

1,2,3x2

Barbell Dead-lift @135

2x20

24kg Hand to hand swing

I go you go 10x7 sets

Coffee

Tuesday Variety

2010-03-30T09:37:00.000-07:00

All 16kg Complex working right then left per exercise.

Ohead pumps 20/20

Windmill 5/5

B/Up squat 5/5

B/up press 5/5

Gobblett 5

1 arm swing 10/10

2 rounds

Hollow position practice

Hanging leg raise 5x1

Double 16kg snatch

7 singles just to groove for tomorrow.

Plank 1 min

Side plank on hand legs elevated 30 sec

2 rounds

Monday Heavy RTK

2010-03-30T09:33:00.000-07:00

Mobility

Double 32kg snatch/press w/ 5 squats at top of each rung

2x1,2,3

Barbell sumo deadlift @145lbs 2x20 reps

Stretch

Double snatch a bit tricky at 32kg. Will get it.

Wednesday March 24 2010

2010-03-24T10:46:00.000-07:00

I have been soaking up the RKC II manual since returning fro the cert. Enabling ah ha drills, bent pressing, hollow position leg raises, jerks, pistols, push presses, hip openers, ankle stuff and more.

Saturday morning I wrote my wife Isa's 12 minute HARDSTYLE swing/ snatch workout.

12kg 12 swings / 8kg snatch 6/6 rest 15sec x 12 rounds No rest between the swing and snatch She Killed it.

She had a knee injury running and the KB has been her saving grace, but even better she said if she cant run again her next goal is passing the RKC. Wow now I have mixed feelings on the knee, I want an RKC wife. I think she would be an excellent trainer, she develops great programs or complexes for herself. Its just not her passion to teach others. In Time!!

Todays Training:

Foam rolling

Mobility super joints

Arm bar, gobblett, hip flexor stretch x 1 round 5 reps each

Double 12kg overhead circles, half squat walks, single overhead squats, Crooked arm bar left side only. x 2 rounds

Viking push press 16kg

4 bumps 1 press R/L

6 r/6L

LCCJ

20kg 2 , 4

24kg 2, 4, 5

Now ready for the workout.

LCCJ Double 32kgs

2,4,6

2,4,5,1

2,4,6

43 minutes

Definite improvement from before Level II. Looking to improve on the time/numbers.

Complex

2010-03-12T22:50:00.000-08:00

I just picked up this new 32kg KB from Dragon Door at the RKC II cert two weeks ago. I love the the feel of these new bells. Much better than my other 32kg from an older batch. A dream to use this bell. It even holds a bit of chalk in the handle witch I like.

32kg Halo 5/5
32kg Gobblett
32kg O head walk

Complex Ladder with 32kg bell
Clean 1r, Squat 1r, Press 1r, Snatch 1r switch and same on left
2/2
3/3
2 rounds through this complex.

1 arm swing ladder 32kg
5r rest 5l
8r " 8l
10r " 10l

Didnt have much today and this was perfect.

Wednesday Practice

2010-03-11T21:51:00.001-08:00

Worked New hip and Ankle Mobility drills from RKC II workshop that assist the pistol, windmill and bent press.

1st workout
Pistol drills
18kg 1,2,3
Pistol drills
18kg 1,2,3

Double 24kg jerks
1x2,4,6,8
Double 32kg jerk
1x1
3 rounds

Swing weight Ladder
20k x10r 24kg x 10l 32kx 10r
20k x 10l 24kg x10r 32k x10l
20k x 10 2 hand 24kg x10 2 hand 32 kg x 10 2 hand
-------------------------------------------------------
Had an hour to kill later in the day. So I worked on the Bent Press mobility drills from my notes and the manual.
24kg Bent Press
1/1 x 7

32kg
1/1 x 3

Guess what? Today Thursday I used all of the stuff I worked on yesterday in some way with my clients. Very usable even if the client is not Bent Pressing.
However, I do have an ex Lacrosse player who had a great squat pattern and after the bent press drills and learning the bent press very well on Wednesday his squat pattern went from great to that of one you can only dream of.

Back on Track

2010-03-08T21:58:00.000-08:00

Well RKC II could not have been better.
It was great to be part of what Brett Jones said to be one of the top three RKC events of all time. Pavel had some new stuff that even made BRETT SHAKE HIS HEAD.
I passed all of the required strength test on the first day. The 40kg has never went up smoother, I had never had some much tension,rooting, pressure etc.. as that test. Snatch test was definitely Hardstyle. It felt good to be there after all of the preparation and focus. The test felt easy, the training was right.

Level II drills: A lot to perfect and work on.

Training first week back: I did all of the workouts from RKC II manual for exhibition training. Fun stuff.

Today: No time so I did this
Arm bar
Gobblet ham stretch

Windmill 24kg 3/3
24kg h2h swing
2 rounds

Double 32kg
Clean and press 1,1,1,1
squat 1,2,1,2
RKC II hollow position pull-up 1,1,1,1

24kg :15/:15 snatch
7r/7l for 5 min

Friday Heavy

2010-02-20T09:55:00.000-08:00

A bit tired today with very little time.

24kg wall squat 5
Get-up 32kg x 1/1 36kg x 1/1 40kg x1/1

36kg press ladder
3 x 1, 2, 3

out of time, swings on Saturday.
I am starting to feel a bit moody and lingering soreness, not deep, but just a little. This tells me I am right on track, one high, high,high volume 24kg swing workout this weekend followed by tons of sleep and backing off sun - thurs. Will test the 40kg press again Tuesday. Interstingly enough the 36kg feels like the 32kg felt 8 weeks ago, except for snatching.

Medium Day

2010-02-17T20:53:00.000-08:00

24kg Gobblett 3
36kg Get-up 1/1
pump3/3
3 rounds

36kg press/ pull-up Ladders
3 x 1,2,3 6 pullups at top of each rung
18 presses/18pull-ups

32kg swings 1:1 work rest ratio
5-10-15-20
x 2 rounds.

The heavier the bell the cleaner the clean! Still gaining strength rapidly.

Tuesday

2010-02-16T14:09:00.000-08:00

24kg LCCJ 10

2 rounds

24kg Bent Press 2/2

24kg Piston to floor 2/2

x 2 rounds

Other practice and maintenance work

Double 16kg Viking push press 2x5

Push press 16kg 2x5

Front snatch 2x5

Side snatch 2x5

Relax into Stretch drills.

Summing up my level II prep:

Was pressing the 40kg in July and went into a freestyle fun program, then RTK for 2 cycles and then started working on Level II drills only. Then Eight weeks ago the 40kg was not moving. Eight weeks later with 1 week to go the 40kg is going up on both sides and the Level II stuff feels better than when I stopped eight weeks ago. Feeling good, the LCCJ were easy today.

Light Day-Monday

2010-02-16T11:18:00.000-08:00

Monday
T-spine Mobility
Arm Bar
Brettzell

32kg gobblett 5
36kg Get-up 1/1
Pump
3 rounds

36kg Press/ 16kg pull-up Ladder
2x 1,2,3

40kg Press
1/1 x1

24kg pull-up 1x1

32kg snatch
5r/5L
x2
24kg
10r/10l
x3

32kg ETK Complete

2010-02-12T19:21:00.000-08:00

Mobility

Gobblett 32kg x 3
Windmill 2/2
Cossack 10/10
2 rounds

32kg press ladders
5x 1,2,3,4,5

Swings 32kg
20swings
1 minute run on Treadmill at 10 min pace
12 rounds

Its been a great month completing ETK again with the 32kg and passing the SSST with the 24kg.

Med Day Wednesday

2010-02-12T19:19:00.000-08:00

Mobility

Gobblett 32kg x5
Windmill 3/3
Cossack 5/5
2 rounds

32kg Press/pull-up ladders
5x1,2,3,4

32kg swings 1:1 ratio
5/5, 10/10, 15/15, 20/20
2 rounds

Another Bread and Butter Workout

2010-02-08T21:36:00.000-08:00

Foam Roll

Arm Bar
Brettzell
Hip flexor and glute stretches

32kg Get - up 1/1
16kg overhead Roll-up 7r/7l
18lb med ball V-up 15
Ab wheel 8
2 rounds

32kg press/12kg pull-up ladder
5x1,2,3

32kg snatch on the minute
7/7 had about :30 seconds to recover on the 7s
7/7
3/3
5/5
7/7
58 snatches

The 1 st goal is to get 7/7 on the minute, which is 70 in 5 minutes. Then progress to 10/10 on the minute for 5 minutes.

Friday Heavy

2010-02-06T15:19:00.000-08:00

Mobility

32kg Press Ladders
1,2,3,4,5
1,2,3,4,5
1,2,3,4,5
1,2,3,4,5
1,2,3,4,4
Yes, Icould not squeeze out that fifth rep without sacrificing form. So atleast one more week to get 75 reps per side. I know I could have had it with a bit more rest. The pressing took 48 minutes.

32kg swings
2 hand 5-10-15-20
1 arm 5-5-10-10-15-15
H2Hand 10-10-10
2 hand 10-10-10-10-10
190 swings

Medium Day

2010-02-03T14:31:00.000-08:00

24kg Wall squat 5

Pump 5/5

32kg Partial get-up 4 to 1 full get-up

2 rounds

32kg press/ Pull-up ladder

5x 1,2,3,4

32kg swing 1:1 w/r

5,10,15,20 = 50 swings

1 round

Press/pull-up/swings 34 min

Light Day

2010-02-01T14:26:00.000-08:00

Brettzell

Arm Bar 16kg 30 sec each side

2 rounds

32kg Get -up 2/2

Wall squat arms overhead 5

32kg swing 10

2 rounds

32kg press/ 12kg pull-up ladder

5 x 1,2,3

32kg snatch

5 R / 5 L on the minute

x 5 minutes

Total workout time for presses and snatches 30 minutes.

Friday

2010-01-29T22:08:00.000-08:00

On my way home from work today I stopped at a park near the Santa Barbara Zoo. The park has a little area for work out with pull-up bar and so on. I see what appears to be some previous KB holes in the ground.
Next to the holes there is an imprint in the moist dirt "RKC"
Totally cool. Just had to share that.

Workout:
32kg Press/ pull-up ladder
3 x 1,2,3

2 hand swing 20
1arm swing 10r/10L
Hand to hand swing 20

Total workout time 15 min

This was one of favorite workout days of the year.

Ipod tunes included: Hole, Metallica Death magnetic, Plastic Bertrand, yes Plastic Bertrand

SSST

2010-01-27T12:33:00.000-08:00

Snapped out the SSST today with the 24kg.
10/10 on the minute with the 24kg.
Probably the most rewarding outside of getting my RKC cert.

Ab circuit
Russian leg raise 5-7
24kg Windmill 3/3
Ab wheel roll-out 4 with 5 sec hold
2 rounds

Training: Just following ETK with the 32kg. Reps have not been over six with the snatch. Highest volume on 18 minutes 120sn.

40kg Test Day

2010-01-26T12:23:00.000-08:00

Four days off from laddering the 32kg and the 40kg went up 2 x on the left 0 on the right. Interestingly enough in the summertime I could only press it on the right. I have gone as far as 2x1,2,3,4,5 and 3 x1,2,3,4 on the heavy press day. So one more cycle will definitely do it.

Today:

24kg Get-up 3/3 x 2

24kg Gobblett 5

Swing 10

2 rounds

24kg press 1 x 3/3

32kg press 1 x 6/6

40kg 1L / 0R

1L/ 0R

0R/0L

24kg snatch

15r,15l,15r/15l

big rest

10/10

Medium Day

2010-01-21T19:36:00.000-08:00

Yesterday-Piston2x2/2, 24kg bent press2x2/2, 16kg windmill 2x5/5, 40kg 1 arm swinggs 3x5/5.

Today
Foam Roll
T-spine mob
Arm Bar
Brettzell

32kg Press ladder
1,2,3,4 x 5 32 min
50r/50l
16 minutes faster than last Medium Day. Not trying to push the speed at all.
I think a good goal will be getting 5 x 1,2,3,4,5 in 25 minutes with the 32kg.

32kg swings
5r, 5l, 10 two hand
x10 sets
200sw

32kg Get-up
1/1 x 5

Stretch

light day

2010-01-19T17:49:00.000-08:00

foam roll

T-spine mobility

Arm bar, brettzell,

32kg Gobblett 5
Pump
32kg Get-up1/1
3 rounds

32kg press/pull-up ladder
5 x 1,2,3
time 28:30

32kg snatches
5 x 2, 4, 6
120 snatches

stretch

Heavy Day

2010-01-17T18:30:00.000-08:00

Arm bar
Brettzell
pump
wall squat 5
2 rounds

32kg Presses
2 x 1, 2, 3 , 4, 5 first round in 9 minutes, second in 12 min
3 x 1, 2, 3, 4 could have pushed these for five but I still have another week before back off and testing.
60r/60l

32kg swings
30 1:15 rest
30 "
20 45 rest
20 "
100 swings

Laddering to Level II

2010-01-14T12:45:00.000-08:00

Lets just say that I was pressing the 40kg right and left during the summer. Then started to focus on the level II drills and dropped the press volume. The 40kg has eluded me since November. Feeling confident on test day in two weeks.

Todays training:

Mobility: Brettzell, arm bar, Wall squat no weight arms overhead {this is tension}, Cossack

32kg Get-up 1/1 x3

32kg Press 5 x 1, 2, 3, 4

50R/50L

48 minutes

32kg swings

5r-5l-5r-5l-5 two hand x 4 sets 1:00-1:10 rest

20 two hand x 3 sets 1:00-1:10 rest

160 swings

Light Day Ladders

2010-01-12T17:12:00.000-08:00

T-spine mobility
Arm bar
Brettzell

32kg Get-up 2/2
Pump 5/5
Wall squat arms over head toes touching wall 3
2 rounds

32kg clean and press / pull-up ladder
5 x 1, 2, 3 with 6 pull-ups at top of each rung
30 minutes

32kg Snatches on the minute
2/2
4/4
6/6
x3 rounds
72 snatches
9 minutes

Prone cobra 1 minute

Happy with the second week of press and snatch progression. Grip strength has returned.
Looking to get 100 snatches with the 32kg in ten minutes with a ladder based run. I will then shrten my rest periods slowly and climb again with maybe a 45-35 sec rest.
Todays focus was all about pulling the bell down hard with the Lat. Believe it or not this reduced the friction on my hand leaving no blisters , black marks or torn skin.

Sunday

2010-01-11T12:12:00.000-08:00

V02 Max
30 sets @ 8 reps
15 min
240 reps

Heavy Day Ladders

2010-01-08T19:48:00.000-08:00

Arm bar 16kg
Pump
Gobblett
2 rounds

32kg Get-up
3/3 x 2

32kg Press/pull-up ladder
5x1,2,3

32kg swings on the minute x7 minutes
20
20
20
15
15
15
20

125sw

Pressing strength is coming back. The 40kg shouldnt be a problem by Feb RKC II.

Med Day

2010-01-06T21:39:00.000-08:00

24kg Wall squat
16kg Halo
Pump

32kg Get-up 2/2x2

32kg Military Press/Pull-up ladder
4 x 1, 2, 3

32kg Swing x 9 min
20 all on the minute
20
20
20
10
10
10
10
10
20
130sw

Variety Tuesday

2010-01-06T09:40:00.000-08:00

Ab circuit

16kg v-up 15

16kg L- crunch 15

ab wheel roll-out 5 sec hold x 5

Side plank dip from hand with feet elevated 10/10

Baby back ext 50

16kg deck squat 10

2 rounds

16kg Windmill 5/5

16kg press 5/5

24kg SLDL 5/5

24kg swing 3x10

Monday Jan 4th - Light Day Ladders

2010-01-04T16:40:00.000-08:00

Get-up

32kg 1/1

36kg 1/1

40kg 1/1

32kg Press

3x1,2,3

32kg snatch

3/3 on the minute

2/2

1/1

4 rounds

Variety

2010-01-04T16:38:00.000-08:00

Saturday

24kg snatch 10r/10l 1min rest

6 rounds

32kg Press Ladders until Level II Cert

2010-01-01T17:41:00.000-08:00

Mobility

24kg Gobblett 5
Down dog pushup 5
Pump 4/4
Cossack 5/5
24kg Oh Walk
24kg Halo 5/5
24kg slingshot 20/20
2 rounds

32kg Press
5 x 1, 2, 3
3 pullups at the top of each rung.

32kg swing
5x10sw

24kg snatch
5x5/5

Today I should Have done snatches with the 32kg but forgot my chalk at work. Going to build on ETK and see if can do the the 5 min snatch test with 32kg by end of February. So far I have hit 20right/20left.
Still feeling the effects of last weeks sickness so I kept the ballistics on the easy side.

RKC India

2009-12-29T14:16:00.001-08:00

A fellow RKC instructor is trying to find out if there are any RKC in India or for that matter much Kettlebell interest in India.
I know I have had some visitors on this page.
Any help would be apppreciated.

Todays Training-Tuesday

2009-12-29T13:50:00.000-08:00

16kg Gobblett squat w/ curl 5
Arm Bar w/ rotations
Lateral/cossack/crawling lizard complex 5each breathing techniques
2 rounds

18lb med ball v-up 20
Down dog walkouts to hold 2-3 seconds, walk hands back to push up position, pushup back to down dogg. I am going to name these, " walk abouts"
Walk Abouts 6 no rest
1 leg down dive bomber push up and back following same pattern 5 switch legs 5.
Prone infant back ext 30
24kg Get-up 2/2
2 rounds

16kg Piston 1/1x3

24kg Military press 5r/5l - Pull-up 5 slow with dead hang shoulders engaged at bottom.
Jump rope 50
5 rounds

24kg snatch 5r/5l :30 rest
3 rounds

Total workout time 46 min

First workout back after 5 days of sore throat, chest cold, green mucus and all that comes with it.
All I can say is that my diet is off just a bit. Actually I know my sleep is the biggest culprit of all especially playing with a high volume day which today I did maybe a 1/4 of what was scheduled. Medium day ladders with the 32kg and 36kg singles on heavy day.

"He Who Knows How to Rest Knows How to Train"

Tuesdat Easy Day Training and Infant Progressions

2009-12-23T13:37:00.000-08:00

Foam roll whole body

Ab circuit:
Russian leg raise to overhead 5 from pull-up bar shoulders packed Tempo slow
24kg L-crunch 10
Ab wheel roll-out 5 sec hold x5
Side plank with 10 dips feet elevated,from hand not elbow
5lb prone back ext with shoulder mobility on floor 10. Stolen from Steve Maxwell
2 rounds

24kg Windmill 5/5
24kg bent press 3/3
16kg piston 2/2
24kg SLDL 5/5
2 rounds

Shoulder Mobility from the secrets of the shoulder
Brettzell
arm bar

I have been tracking the strength progression of my six month old. From back ext to leg ups bridges and a host of other movements including the cossack which blows my mind. I will post post his progression to standing when he gets there.

2009-12-21T19:56:00.000-08:00

16kg arm bar 30 sec hold, 24kg arm for round two
Hindu squat 10
16kg Gobblett squat 5
Lateral lunge round 1, cossack rd 2 5each

24kg Military Press
6 x 2, 4, 6
72 reps per arm
23 minutes

24kg snatch
10r/10left to 60reps

Abs and Variety

2009-12-18T15:30:00.000-08:00

Hanging leg raise straight legs to overhead 5
16kg V-up 10
16kg L-crunch 10
Ab wheel rollout 5 sec hold x 5
Side plank with slow dips 10r/10l
2 rounds

16kg Piston 2/2
1 arm push-up 1/1
2 rounds

16kg 1 arm push press 10r/10l x2 rounds

16kg Viking push press 10 x 2 rounds

Double 24kg LCCJ 10 x 2 rounds

Heavy Day

2009-12-18T08:33:00.000-08:00

T- spine mobility

16kg gobblett squat ham stretch 5
Arm bar 5
Lateral lunge to cossack 5each
Down dog 5
Down dog walk out to full extension and back to push up position 1 push up and back to down dog 5
2 rounds

32kg get-up 1/1
36kg g/up 1/1
40 kg g/up 1/1

24kg Bent press 2/2
32kg Bent press 1/1
Now I see why this helps press a heavier bell.

40kg Clean 2/2x2

36kg Military press
1/1 x 5
Hindu squat 5 sets x 10reps
used the hindu as active recovery. Very good for shaking the tension from the press.

Swing Workout
24kg hand to hand 20
32kg two hand 10
36kg two hand 10
40kg two hand 10
3 rounds
150 sw

Started each set with enough recovery to perform a full power and keep shoulders in. I have some how found a new ab muscle during the swing. Just when you thought everything was tight, it gets tighter.
Kettlebell training is truly an internal focus.

Back on and climbing after easy week

2009-12-15T21:36:00.000-08:00

Mobility Full- body

Get-up 32 kg 1/1x3

24kg Bent press 2/2x2

40kg Clean 1/1x1

32kg press/pull-up ladder
5 x1 2 3

32kg swings: Various styles 1 arm, 2 hand, hand to hand. Whatever it took
20swing :30 seconds rest x 9 rounds
180 swings

There is an HKC certification here in Santa Barbara mid January. Check with Dragon Door.

Doubles

2009-12-03T11:25:00.000-08:00

24kg swing 6x10sw

Double 32kg ladder 5 x 1, 2

Press

squat

Pull-up [body weight]

32kg swing

3x20 :30rest

3x10 :30 rest

various stretches

Variety and Some

2009-12-01T20:43:00.000-08:00

Lots of Relax into stretch and Joint Mobility.

Really spent a lot of time in the cossack and felt a lot of opening. I love this movement.

THEN

24kg Windmill 3/3 very slow 442 tempo
Double 12kg Cossack w press from inside arm in bottom position. 1/1
3 rounds

I was inspired by an RKC featured in Outside online performing a host of KB movements. Anyhow my goal is to do this movment as well as her.

Tomorrow double 32s

Back at it.

2009-11-30T14:18:00.000-08:00

16kg Get-up sequence #1 from Kalos St.

Brettzell

1 round

Gobblett / ham 16kg 5

24kg Bent press 3/3

pump 5

36kg Clean and press

3 singles alternating sides then piston 9 presses per side total

16kg piston

3/3 9 pistons per side total

3 rounds

24 kg snatch

10 R/10L 10 R/10L rest :30sec

15R/15L rest :30

5r/5L

80 snatches total

Great RKC II Prep Stuff

2009-11-28T17:51:00.000-08:00

Mobility 10 min

Pump 3/3
Down dog 5
Internal scorpion 6/6
32kg swing 10
3 rounds

32kg press ladder - aprox 1 min rest between sets
1/1 then hip flexor stretch,
2/2 then hamstring stretch,
3/3 then 8kg piston 1/1
5 rounds
Focus was getting the press ladders in but also perfecting and preping the piston.

32kg swings
20 swings :30sec rest
6 rounds
120 swings

Various stretches

Less than one hour.

Holiday Prep

2009-11-25T12:00:00.000-08:00

16kg Vo2 max 10 sets @ 7 reps then added 1 rep for next 10 min

20 sets @ 8 reps

5 min rest

hip flexor stretch

16kg vo2max 10 sets @ 7

20 sets @8

460 snatches

Complex

24kg Get-down 5

24kg 1/2 kneeling windmill 5

24kg 1/2 get up 5

24kg Get-up1

Switch sides and repeat on left side

then

24kg windmill 5r/5l

24kg swing 20

Various stretches

Happy Thanksgiving

Light press day

2009-11-24T21:09:00.000-08:00

Arm bar
32kg wall squat 5
Pump 5
2 rounds

32kg Get-up 1/1x3

Strength Ladder
Pull-up
32kg Double Press
32kg double squat
1x1,2,3 2x1,2

32kg Swings
15sw 35sec rest 45sw
20sw 30sec rest 60 sw
x 3 rounds
105 swings

Later I jumped in with my last client for her swings
1:1 work rest ratio
24kg 1 arm swings
10r/10l
x 5sets

Still sore from Sunday park workout.

Sunday in the Park

2009-11-23T21:04:00.000-08:00

All 24kg
This was intended to be easy which it was, just a little sweat. Turns out I have some very sore legs arms and back...

Down dog/ cobra 5/5
hip flexor stretch 5/5
Halo 5
Good morning 7
Gobblett Hamstring stretch 5
Lateral lunge 7/7
Cossack 7/7
2 rounds

Slingshot 10/10 each direction
Hand to hand swing 10 to 2 hand swing 10
3 rounds

Complex
Windmill 3/3 to Bent press 3/3 to snatch 5/5
2 rounds

Complex
Slingshot 10/10 to 20 swings
Snatch 5/5 to 20 swings
Flip clean right 5, flip clean left 5 to 20 swings
2 rounds

Get-ups 4/4

The slingshots really did a number on the arms. I always forget about this movement.

Random Act of Variety-Friday

2009-11-20T22:55:00.000-08:00

16kg Gobblett/ham stretch 5
Cobra
Arm bar 5/5
Lateral lunge 7/7
Cossack 7/7
16kg Good morning 5
2 rounds

24kg Get-up 3/3
16kg Bottoms up get-up 3/3
1 round

24kg/16kg Windmill two hands anyhow. 24kg Windmill with 16kg in Rack 5/5
24kgBent Press 3/3
8 kicks R/L
8 roundhouse R/L
2 rounds

Double 24kg Snatches 5 :45 sec rest between sets
5 rounds

Double 24kg Oh walking lunge 4R/4L :45 rest between sets
4 rounds

Double 24kg Clean Squat Press 5 :45 rest
3 rounds

24kg Double swing 10
16kg flip clean 5r/5L
no rest x 3 rounds

This veered way off my scheduled workout. Felt like something different today. Mark Rif would call this a random act of variety. I did like the OH lunge walks and the double snatches found a great groove at the third set.

This weekend I am going to swing the hell out of the 24kg.

Wednesday Recovery

2009-11-19T11:46:00.000-08:00

24kg Swing 30seconds
Plank 30 seconds
3 rounds

24kg Get-up no rets until all 30 complete
5/5
4/4
3/3
2/2
1/1

24kg Power bomb swing
10 hard spike swings from Co worker Perry followed by 10 swings
30 seconds rest
3 rounds

Tuesday Light Day

2009-11-18T06:33:00.000-08:00

Hamstring
Arm bar
Bretzzel
rev brettzell
Hip flexor quad stuff
Deck squat 7
2 rounds

Lateral lunge 7/7 / Cossack7/7
Yoga pushup 5/ 1 leg yoga pushup3/ other side 3
2 rounds of that continuous

24kg Bent press 3x1/1

32kg Military press/pullup ladder
3x123
16kg piston for 5 at the top of each rung.

24kg snatch 3x10/10

Bent press is becoming second nature and if you do it Nepodal style with the squat you will regain the movement you had as a child. Maybe I will post a video. Also pull-ups felt unbelievably strong although I didnt do many or with weight. Also recommend looking into the deck squat and cossaack. Good stuff.

Heavy

2009-11-13T21:35:00.000-08:00

T-spine mobility
Arm Bar 16kg

16kg Deck squat 5
24kg Windmill 3/3
2 rounds

Cossack 7/7
24kg Windmill 3/3
2 rounds

24kg Bent Press 2/2
24kg Piston 2/2
2 rounds

32kg Clean and press continuous 3r/3l , 2r/2l, 1r/1l
16kg Piston 5/5
2 rounds

Double 32kg LCCJ 1
Double 24kg LCCJ 6-8
2 rounds

Felt quit good after yesterday. Really having fun practicing the level II stuff.

The Minimum

2009-11-12T20:45:00.000-08:00

I came across this sweet practice based on the RKC Program Minimum from ETK. This version inspired by David Whitley Senior RKC. This is a good sweat, of course I added my own twist on the warm-up and cool-down.

Russian hanging straight leg raise from pull-up position to O Head 7
Feet elevated side plank dips on hand. all the way down 7
16kg deck squat 10
16kg Kb roll-up 10
1 round

24kg 1 arm overhead reverse lunge :45 sec like a get-down comes out to 15 reps
15 sec rest
24kg 1 arm Ohead rev lunge :45 sec
15 sec rest
24kg 2 hand swings 45 seconds
15 rest
24kg 1/2 kneeling R Windmill 45 sec free hand on chest, elbow to floor,hits piriformis well
15 sec rest
24kg 1/2 kneeling L windmill 45 sec
15 sec rest
24kg swing 45 sec
15 sec rest
1/2 get-up R 45sec
15rest
1/2 get-up L 45 sec
15 sec rest
24kg full get-up 45 sec got 5 each side
15 rest
24kg full get-up 45 sec
15 sec rest
24 kg swing 45 sec rest

Cool-down continuous flow
Down dog 5
Yoga dive bomber pushup forward and reverse the movement 5
1 leg Yoga dive bombers 8 getting a nice ham stretch at top 8
1 leg yoga dive bomber 8 same
Pump stretch 5/5
This little cool-down added a nice pump and sweat.

Total workout time 25 min

Wednesday

2009-11-11T15:03:00.000-08:00

24kg Windmill 3x3/3

24kg Bent Press 3x3/3

A. 16kg piston 3/3,4/4,5/5
B. 32kg military press 3x3/3

24kg swing
5x20seconds 40rest

Monday

2009-11-09T21:17:00.000-08:00

Prep:
T-spine mobility
Arm bar 5/5
Hamstrings
Annkle mobility

Warm-up and patterning
Body weight Wall squat 1 didnt even smuge or fog the glass. went down until fist touched ground.
24kg wall squat 4
Pump 5/5. To yoga pushup to reverse yoga push-up 5 each way
24kg Windmill
2 rounds

Strength:
24 kg Bent Press 1/1, 2/2, x 2
16kg Piston 3/3 x 3

32kg Press 1/1
36kg Press 1/1
40kg Clean 1/1 x 2

24kg Snatch 10/10 x 1

Snatch workout tomorrow.

24kg LCCJ

2009-11-06T11:27:00.000-08:00

24kg LCCJ
2,4,6,8,10
2,4,6,8,10
2,4,6,8

Started to feel yesterdays workout and shut it down. I feel that I will go 5x2,4,6,8,10 for 150 reps on a more rested day.

Barely made it through the day and some sort of 24 hr flu set in, recovering now.

Wednesday Training

2009-11-04T20:05:00.000-08:00

16kg Arm bar 40 sec hold each side
Pullover on floor 5
Deck squat 5
x 2 rounds

32kg Windmill 3/3x3

32kg Press folowed by 12 kg Piston
123x1

40kg press 1/1
32kg piston 1/1

32kg press followed by 12kg piston
123x1

Clients arrived and ran out of time. Wanted to hit the heavy one more time. Probably better that I didnt.
I train two professional motocrossers and gave them this complex today along with my insanley fit chick client.

Mobility: Arm bar 5/5, in motion crawling lizard gym length , founders 8, infant extentions 20 with 10 sec hold. 2 rounds

Core: with fast transitions no rest for two rounds. Alt. llimb planks 5 , Side plank dip,roll, leg lift 10each, mtn climbers 20, downdog, leg-up20, leg up crunch15, bicycle 30. no breaks here just continuous with my leading in the front so they could follow the transitions.

Complex #1 all 8 reps: continuous no rest between exercises.
Barbell bent row, Overhead press, barbell on back step ups, Double Kettlebell cleans, Double Kb front squats. 30 seconds rest
repeat for 5 rounds

Complex #2
Plyo pushup 8-12, Jump squat 8-10, 2 hand swing 20 reps, then 20 sec rest
3 rounds

Stretch

New stuff

2009-11-02T22:49:00.000-08:00

Work Schedule is officially full. I now have to change my training program for the time I have available. Most importantly performing all Level I and II drills with perfection. Thinking alternating grind and strength days.
Mon Bent press/Pull-ups low volume 15-20 min
Tues LCCJ High volume 15 min
Wed Pistons High volume 10-15 min
Thurs LCCJ Low volume 10-15 min
Friday Mobility Bent press, Pistons, 1 hr

Saturday GTG Level I double complex's Swing, snatch, high pull, clean, squat, press 16kg.
Sunday off
Every two weeks I will substitute bent press for clean and press and drop the pull-up. LCCJ will be dropped for snatch work.

My idea for now. Comments welcome.

Friday Heavy Day

2009-10-31T06:46:00.000-07:00

Ankle Mobility, Hamstring, Pump
Gobblett squat 24kg, Halo5/5, 16kg press3/3
x3

Workout:
36kg Military Press
32kg piston
3 sets x 1/1

32kg Military Press
24kg Piston
1 set x 3r/3left

24kg Military Press 1x8r/8l
16kg Piston 5r/5l

24kg LCCJ
15sets x 5reps

Love this workout. Great level II prep.

Thursday Recovery

2009-10-29T10:50:00.000-07:00

24kg Get-up 3/3 x 3

24kg Snatch 7/7
:30 rest
x11 minutes
154 snatches