Archive for Training Routines For The RKC
training blog 1/22/09
Posted by: | Commentsall movements done with a 53lb kettlebell
starting with left side
clean and squat 30 seconds
1 turkish getup
clean and squat 30 seconds
clean and press 30 seconds
clean and squat 30 seconds
snatches 8 reps
clean and squat 30 seconds
then repeated on other side
training notes = I was a bit tired today
training blog 1/21/09
Posted by: | Commentsclean and press with a 24kg kettlebell
1+2+3
1+2+3
1+2+3
1+2+3
1+2+3
for 6 minutes I did 4 snatches every 30 seconds. I switched sides each 30 seconds
training blog 1/20/09
Posted by: | Comments10 minutes of turkish getups
for 18 intervals of 15 seconds
high pulls
front squat
rest
alternating sides
bottoms up pushup
squat thrust and clean 20 reps
1 month left tilll the RKC
training blog 1/19/08
Posted by: | Commentsclean and press with a 53lb kettlebell
1 2 3 4
1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
tabata swings for 4 minutes with a 60lb kettlebell for half of it and a 53lb kettlebell for the other half
it started with 1 handed swings with my left hand for the first interval, basic swings for the second 1 handed swings for the 3rd back to basic swings for the 4th etc.
training blog 1/6/09
Posted by: | Comments10 turkish getups with a 36lb kettlebell alternating sides
12 minutes of swings/snatches with a 53lb kettlebell
the gym boss timer was set to beep every 15 seconds and everytime it beeped I did 2 swings followed by 2 snatches. I sat out 2 of the beeps.
It sucked!!!
1 day till my cruise through the Eastern Carribbean 
