Archive for Training Routines For The RKC
training blog 2/16/09
Posted by: | Commentsall movements done with a 16kg kettlebell (final workout before rkc)
swings 30 seconds
clean and press each side 5 reps
swings 30 seconds
clean and squat each side 5 reps
swings 30 seconds
turkish getup 1 rep each side
swings 30 seconds
8 snatches each side
swings 30 seconds
clean and press 5 reps each side
swings 30 seconds
clean and press 5 reps each side
clean and squat 5 reps each side
clean and press 5 reps each side
turkish getup 1 rep each side
clean and press 5 reps each side
8 snatches each side
clean and press 5 reps each side
clean and squat 5 reps each side
swings 30 seconds
clean and squat 5 reps each side
clean and press 5 reps each side
clean and squat 5 reps each side
turkish getup 1 rep each side
clean and squat 5 reps each side
snatches 8 reps each side
clean and squat 5 reps each side
4 days till RKC
training blog 2/15/09
Posted by: | Commentsall movements were done with a 16kg kettlebell
clean and squat 5 reps (each side)
swings 30 seconds
clean and squat 5 reps (each side)
clean and press 5 reps each side
clean and squat 5 reps (each side)
turkish getup 1 rep each side
clean and squat 5 reps (each side)
snatches 8 reps each side
clean and squat 5 reps (each side)
5 days left
training blog 2/14/09
Posted by: | Commentskettlebell valentine’s day massacre…ie just another kettlebell workout
everything today was done either with a single 20kg or a pair of them
clean and press 5 pair
swings 30 seconds single
clean and press 5 pair
clean and squat 5 single left
clean and squat 5 single right
clean and press 5 pair
turkish getup 1 rep left side single
turkish getup 1 rep right side single
clean and press 5 pair
snatches single 8 reps left
snatches single 8 reps right
clean and press 5 pair
rest periods were 20 seconds
6 days till the RKC
training blog 2/13/09
Posted by: | Commentswhew Friday the 13th. Nice day for some kettlebell training
swings 24kg 30 seconds
clean and press 24kgs left side 5 reps
clean and press 24kgs right side 5 reps
swings 32 kg 30 seconds
clean and squat left 24kgs 5 reps
clean and squat right 24kgs 5 reps
swings 32 kg 30 seconds
turkish getup 1 rep left side 24kgs
turkish getup 1 rep right side 24kgs
swings 32 kg 30 seconds
snatches 8 reps left
snatches 8 reps right
swings 32 kg 30 seconds
repeated that workout but changed all of the swings to 32kg
training blog 2/11/09
Posted by: | Comments5 minutes of snatches with a 53lb kettlebell
every 30 seconds it went like this
10 left
10 right
10 left
10 right
8 left
8 right
8 left
8 right
for a total of 84 snatches with an 84 (I need a minimum of 72 to pass the initial conditioning test)
