Eric J. Moss | New Jersey Kettlebell Training | North Jersey Personal Training | RKC Kettlebell Certified » Training Routines For The RKC

training blog 2/16/09

admin — Tue, 17 Feb 2009 19:55:14 +0000

all 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

admin — Tue, 17 Feb 2009 19:49:26 +0000

all 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

admin — Sat, 14 Feb 2009 20:48:55 +0000

kettlebell 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

admin — Sat, 14 Feb 2009 20:37:28 +0000

whew 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

admin — Thu, 12 Feb 2009 05:53:40 +0000

5 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)