Archive for spartan training
training blog 10/1/08
Posted by: | Commentsall movements done with a 53lb Kettlebellexcept for pistol squats
1 clean and press left
1 clean and press right
snatches (with 40 second rest periods)
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right (200 total snatches)
rest 2 minutes
4 clean and jerks left (clean before each jerk)
4 clean and jerks right
5 pistol squats left
5 pistol squats right
What is the RKC?
Posted by: | CommentsThe Russian Kettlebell Challenge
RKC is the most highly respected kettlebell training certification in the world. Unlike many other certications that only test you with a 200 question multiple choice and will pass any Gomer that comes through that knows the right answers RKC tests endurance, mental toughness, and the ability to make corrections on people’s form. This cert is earned not given and they don’t let just anybody through. As an opening test they will expect me to do 48 consecutive snatches with a 53lb kettlebell just to make sure that I would be able to survive three 8 hour days of kettlebells. If you have never trained with a Kettlebell you have no idea how intense they really are. Now I have talked to RKCs and they told me I would be fine and maybe I am making it out to be harder then it is. I don’t know but here is a video so you tell me.
wish me luck
training blog 9/30/08
Posted by: | CommentsAll movements done with a 53lb kettlebell
10 turkish getups alternating sides
over head squats (used a clean and jerk to get it into overhead position)
5 reps in left hand 5 in right hand
5 reps in left hand 5 in right hand
5 reps in left hand 5 in right hand
5 reps in left hand 5 in right hand
5 reps in left hand 5 in right hand
halos 1 in each direction
stretched out with the cobra stretch
notes= the amount of unilateral overhead work this week is more then enough to keep my abs defined.
training blog 9/29/08
Posted by: | Commentsall movements done with a 53lb kettlebell
1 clean and press ladder with 5 rungs* (hang clean)** alternating sides
15 pullups
1 clean and press ladder with 5 rungs (hang clean) alternating sides
15 pullups
1 clean and press ladder with 5 rungs (dead clean)*** alternating sides
50 swings
* the term “the ladder” refers to an ascending set. For example I did 1 clean and press on each arm then did 2 clean and presses then 3 etc. The “rungs” refers to how high the set goes to. 1 + 2 + 3 + 4 + 5 was the rungs in this case.
** hang cleans are when the kettlebell is swung between legs in between the presses
*** dead cleans are when the kettlebell is put on the ground which is known as the dead position
notes = I listened to Death Magnetic by Metallica during this training session. Nothing like listening to heavy metal while hoisting heavy metal 
Training blog 9/26/08
Posted by: | CommentsAll movements done with a 53lb kettlebell
with rest periods a little over 30 seconds
and using a clean and press to get into position
5 over head squats with kettlebell in left hand
5 over head squats with kettlebell in right hand
5 over head squats with kettlebell in left hand
5 over head squats with kettlebell in right hand
5 over head squats with kettlebell in left hand
5 over head squats with kettlebell in right hand
5 over head squats with kettlebell in left hand
5 over head squats with kettlebell in right hand
5 over head squats with kettlebell in left hand
5 over head squats with kettlebell in right hand
10 pullups
15 pullups
15 pullups
notes = biceps were a little bit sore from yesterday’s workout
