Archive for Training Routines For The RKC
training blog 1/31/09
Posted by: | Commentsa slight set back
after those snatches last training session my hands were a bit beat up but I didn’t think it was as bad as it was. I abbreviated my session today because of it.
swings 30 reps
clean and press 5 reps 5 reps each side
swings 30 reps
clean and front squat 5 reps each side
swings 30 reps
turkish getup 1 rep each side
the problem with kettlebell snatches
training notes = the swings were done with a 28kg kettlebell and started without stopping like this 10reps with just my left hand, 10 reps with just my right hand and then regular swings
training blog 1/29/09
Posted by: | Commentssnatch testing
today I wanted to know where I stand and what I can expect for the initial conditioning test for the RKC I have coming up on February 20th. The way the testing goes is for males under 50 (or 40 I can’t remember which but it doesn’t matter since I am a mere 27) you take your body weight in pounds and divide it by 2.2 and that is the number of snatches you must do with a 24kg kettlebell (53lbs) in 5 minutes. For me last time I weighed myself I was 159lbs which comes out to approximately 73 snatches. I set my gym boss timer to go off every 30 seconds and strove to do 10 snatches every 30 seconds or 20 snatches a minute. It went like this
30 seconds 10 snatches
30 seconds 10 snatches
30 seconds 10 snatches
30 seconds 10 snatches
30 seconds 10 snatches
30 seconds 10 snatches
30 seconds 8 snatches
30 seconds 8 snatches
30 seconds 7 snatches
and then 7 more snatches before time was up
90 snatches in 5 minutes…thank God I was getting really worried I wouldn’t pass the initial test.
training blog 1/28/09
Posted by: | Commentsclean and squat 5 reps
swings 10 reps
clean and squat 5 reps
clean and press 5 reps
clean and squat 5 reps
turkish getup 6 reps (alternaiting sides 3 reps per side)
clean and squat 5 reps
snatches 8 reps each side
clean and squat
training notes = all movements done with a pair of 24kg kettlebells except for the turkish getup where I used a single 28kg kettlebell and the snatches where I used a single 24kg kettlebell
training blog 1/27/09
Posted by: | Commentsevery exercise except for turkish getups were done with a pair of 16kg (36lb) kettlebells
clean and press
swings
clean and press
front squat
clean and press
tgu left side
tgu right side
clean and press
snatches
clean and press
round 1 all clean and presses + squats were 8 reps and all swings were 30 reps
round 2 all clean and presses + squats were 5 reps and all swings were 20 reps
round 3 all clean and presses + squats were 5 reps and all swings were 10 reps
snatches were 8 reps all 3 rounds
tgu was 5 consecutive reps all 3 rounds
training blog 1/26/09
Posted by: | Commentsall movements except for front squat done with a 24kg kettlebell
front squat was done with a pair of 24kg kbs
swing 1 minute
clean and press 8 reps
swing 1 minute
clean and front squat 5 reps
swing 1 minute
turkish getups 4 per side
swing 1 minute
snatches 8 reps
swing 1 minute
40 swings in 2.5 minutes
