Ok TEAM!
So I haven't been the best about writing here, but I have been the best at my RKC Training. So that's something. It has been 12 days since we last checked in, so I'm not going to bore you with all 12 days, just the most recent few.
Saturday April 22nd
Sumo Deadlifts 5 reps: 135 185 235 235 285
KB OH Press 5 reps each arm 24kg 24kg 24kg 24kg 24kg
KB Complex 5 minutes AS MANY AS POSSIBLE
5 Double Swings
3 Double Cleans
2 Double Squat
1 Double Press .
Sunday April 23rd
70% Snatch test: 24kg bell 7 Snatches on each arm on the minute/5 minutes
Rest 2:00
Snatch Test 20kg bell 10 Snatches on each arm on the minute/5 minutes
Rest 2:00
Snatch Test 16kg bell 10 Snatches on each arm on the minute/5 minutes
Sunday April 24th
My left wrist is a MESS. So today I used the Safety Bar at MFF and did Safety Bar Squats on the minute for power. The bar itself is 65, so the 65 pound set was the bar. It went like this.
65 pounds 10 Squats on the minute 5:00
Rest 2:00
95 pounds 10 Squats on the minute 5:00
Rest 2:00
85 pounds 10 Squats on the minute 5:00
Rest 2:00
75 Pounds 10 Squats on the minute 5:00
SMOKED.
Monday, April 24, 2017
Wednesday, April 12, 2017
Wednesday RKC Training!
Today was a TOUGH ONE. Trying to re-create the RKC conditions. We will Double Swing, Clean, Press, and Squat a TON. So I took two 20kg bells, and did the following 13 times in 15 minutes.
5 Double Swings
3 Double Cleans
2 Double Squats
1 Double OH Press
THEN because I'll do the real 24kg Snatch test at the END of the weekend when I'm fatigued, I did a 16kg Snatch Test. 10 Snatches on each arm on the minute for 5 minutes. I finished in 4:54. Six seconds to spare. WHEW!
Tough stuff. Getting better though.
5 Double Swings
3 Double Cleans
2 Double Squats
1 Double OH Press
THEN because I'll do the real 24kg Snatch test at the END of the weekend when I'm fatigued, I did a 16kg Snatch Test. 10 Snatches on each arm on the minute for 5 minutes. I finished in 4:54. Six seconds to spare. WHEW!
Tough stuff. Getting better though.
Monday, April 10, 2017
Home for Tacos and Training!
Hello Blessed Readers!
Today I worked in the morning, and then worked again in the evening. So I decided to train at home in between, when I went home to walk Ernie.
I ordered tacos on the train for after the lift, picked them up, walked that handsome sumbitch for a half hour, then came home and did the following in my apartment. Working my LUNGS big time today, and I have a 25 pound bell at home, which equals about 12kg. I decided to do three Snatch tests with it, with varying rep schemes. Resting one minute in between each successive test. It looked like this:
First Test. On each arm with a 12kg.
15-12-10-7-6 . It took 4:00
I rested one minute
Second Test. On each arm with a 12kg
10-9-8-7-6-5-5 Rested between the 8 and 7 set for 30 seconds.
This one took 3:56
I rested one minute.
Third Test. On each arm with a 12kg
10 Snatches on the minute 5 minutes. this one took 4:45
Finished! I ate tacos.
Today I worked in the morning, and then worked again in the evening. So I decided to train at home in between, when I went home to walk Ernie.
I ordered tacos on the train for after the lift, picked them up, walked that handsome sumbitch for a half hour, then came home and did the following in my apartment. Working my LUNGS big time today, and I have a 25 pound bell at home, which equals about 12kg. I decided to do three Snatch tests with it, with varying rep schemes. Resting one minute in between each successive test. It looked like this:
First Test. On each arm with a 12kg.
15-12-10-7-6 . It took 4:00
I rested one minute
Second Test. On each arm with a 12kg
10-9-8-7-6-5-5 Rested between the 8 and 7 set for 30 seconds.
This one took 3:56
I rested one minute.
Third Test. On each arm with a 12kg
10 Snatches on the minute 5 minutes. this one took 4:45
Finished! I ate tacos.
Sunday, April 9, 2017
Hello Friends!
So much to catch up on! AHHHH! I haven't had a computer since I left Denver, which is why this has fallen off! But the Training continues!
3/26 Last Day in Denver Big 55 10-9-8-7-6-5-4-3-2-1 of the following
DB Romanian DL (50lbs in each hand)
Push Ups
DB Thrusters (25 each hand)
Chin Ups
3/27 Day of Rest
3/28
3x Single Arm Swing Snatch Test
10 Single Arm Swings on each arm on the minute for 5 minutes 26kg bell
3/29
Deadlifts/Bottoms Up Press
Sumo DL 135/5 185/5 205/5 225/5 225/5
Bottoms Up KB Press x5
16k 16k 16k 16k 16k
4/1
Turkish Get Ups 3 per side w/24kg
Sumo DL : 145/8 195/5 195/5 195/8 195/8 215/8
24kg Press: x3 x3 x3 x3 x3 x3
4/5 Light Snatch Tests
20kg Snatch Test
16kg Snatch Test
12 kg Snatch Test.
4/9
Sumo DL: 155/8 205/8 205/8 225/5 225/5
2 Turkish Get Ups 20kg 2 2 2 2 2
That's what I've been up to. A little all over the place this past few weeks, but starting to get back on track. LOVE YOU ALL!
So much to catch up on! AHHHH! I haven't had a computer since I left Denver, which is why this has fallen off! But the Training continues!
3/26 Last Day in Denver Big 55 10-9-8-7-6-5-4-3-2-1 of the following
DB Romanian DL (50lbs in each hand)
Push Ups
DB Thrusters (25 each hand)
Chin Ups
3/27 Day of Rest
3/28
3x Single Arm Swing Snatch Test
10 Single Arm Swings on each arm on the minute for 5 minutes 26kg bell
3/29
Deadlifts/Bottoms Up Press
Sumo DL 135/5 185/5 205/5 225/5 225/5
Bottoms Up KB Press x5
16k 16k 16k 16k 16k
4/1
Turkish Get Ups 3 per side w/24kg
Sumo DL : 145/8 195/5 195/5 195/8 195/8 215/8
24kg Press: x3 x3 x3 x3 x3 x3
4/5 Light Snatch Tests
20kg Snatch Test
16kg Snatch Test
12 kg Snatch Test.
4/9
Sumo DL: 155/8 205/8 205/8 225/5 225/5
2 Turkish Get Ups 20kg 2 2 2 2 2
That's what I've been up to. A little all over the place this past few weeks, but starting to get back on track. LOVE YOU ALL!
Saturday, March 25, 2017
Denver Day 2! Turkish Get Ups all day!
Day 2 in Denver!
I did 45 minutes of 2 Turkish Get Ups per side with a 45 pound Dumbbell. It came out to 20 get ups total. 10 sets of 2 on each side.
The get up looks like this: https://www.youtube.com/watch?v=hhuzy-sZzqE
It was perfectly challenging for my particular energy level. I had already had a bloody mary and some of the amazing legal Denver reefer when I did it.
I did 45 minutes of 2 Turkish Get Ups per side with a 45 pound Dumbbell. It came out to 20 get ups total. 10 sets of 2 on each side.
The get up looks like this: https://www.youtube.com/watch?v=hhuzy-sZzqE
It was perfectly challenging for my particular energy level. I had already had a bloody mary and some of the amazing legal Denver reefer when I did it.
Adventures in Denver! RKC Training!
Hello from Denver!
I'm here visiting my darling wife Rose. She is in the National Tour of Kinky Boots, so I came to see her in Denver. While I'm here, I've been training in the hotel gym. It's very spacious, but not much in the way of stuff for me to pick up. Lots of treadmills, but lo and BE-hold, they do have a dumbbell rack with bells up to double 50's. I took those and this is what I did.
Friday, March 24th
DB Single Leg DL 50lbs in each hand 5 reps each side x5
Single Arm Floor Press 50 lbs each hands x10 each side
Did that combo 5 times
Then:
50 lbs Goblet Squat 4x10
Chin Ups 5x5
Med Ball Slams 3x10
Bear Crawls 3x:30 seconds
That's it! I made chicken salad out of chicken shit
I'm here visiting my darling wife Rose. She is in the National Tour of Kinky Boots, so I came to see her in Denver. While I'm here, I've been training in the hotel gym. It's very spacious, but not much in the way of stuff for me to pick up. Lots of treadmills, but lo and BE-hold, they do have a dumbbell rack with bells up to double 50's. I took those and this is what I did.
Friday, March 24th
DB Single Leg DL 50lbs in each hand 5 reps each side x5
Single Arm Floor Press 50 lbs each hands x10 each side
Did that combo 5 times
Then:
50 lbs Goblet Squat 4x10
Chin Ups 5x5
Med Ball Slams 3x10
Bear Crawls 3x:30 seconds
That's it! I made chicken salad out of chicken shit
Wednesday, March 22, 2017
RKC Training Day I don't know what. The Big 55 makes an entrance!!
Hello TEAM!
Today, I trained with one of my very best friends, and my Sister Of Strength Laura Smith Martensson. Laura and I have been through a lot together, and it was a genuine pleasure to throw some iron around with a true pal.
We were both feeling a little sluggish, so we dusted off an old favorite! The Dan John Big 55! Take any movements you want, and do them 10-9-8-7-6-5-4-3-2-1. That equals 55 reps of each movement, hence the name. We did Double KB Sumo Deadlifts, Bottoms Up Kettlebell Overhead Presses and KB Goblet Squats.
I used:
Double 32 kgs for the Deadlift so 140
12 kg bottoms up press for sets 10-6 and 14kg bottoms up for 5-1
32kg Goblet Squat
It was WONDERFUL. We chatted, lifted and were done in 35 minutes. We rested one minute between sets. Love that LSM.
Today, I trained with one of my very best friends, and my Sister Of Strength Laura Smith Martensson. Laura and I have been through a lot together, and it was a genuine pleasure to throw some iron around with a true pal.
We were both feeling a little sluggish, so we dusted off an old favorite! The Dan John Big 55! Take any movements you want, and do them 10-9-8-7-6-5-4-3-2-1. That equals 55 reps of each movement, hence the name. We did Double KB Sumo Deadlifts, Bottoms Up Kettlebell Overhead Presses and KB Goblet Squats.
I used:
Double 32 kgs for the Deadlift so 140
12 kg bottoms up press for sets 10-6 and 14kg bottoms up for 5-1
32kg Goblet Squat
It was WONDERFUL. We chatted, lifted and were done in 35 minutes. We rested one minute between sets. Love that LSM.
RKC Training! Still at it, just a TERRIBLE blogger.
Hello Friends and Readers,
For those of you who don't know, I was a journalism major in college. When people find that out, they often ask me, "Why didn't you become a journalist?" Then I tell them to read my blog. Clearly, consistency and adherence to deadlines is NOT my strong suit. Speaking of STRONG....here is what I've been up to in the past week!
When I last left you, dear reader, it was the 15th of March. I had just completed 3 Snatch tests. 20kg, then 16kg, then 12kg. It fucked my right hand and wrist up a little, so I took some extra rest. Photos below.
I took Thursday, March 16th off, because I had a lot of rigamarole that day.
Friday March 17th. St. Patricks Day! Deadlifted at 6:30 that morning with MFF Trainer In Residence David Romero in attendance. Did the following
BB Sumo DL x5: 135 185 185 205 205 215
Push Ups x10: 10 10 10 10 10 10
I did the last five push ups on the last two sets as Plyo push ups, so there.
Saturday March 18th: Rested again. My right shoulder and neck are bugging me, as well as the iron burn on my wrist, and the cut on my right hand. MESS.
Sunday March 19th: Deadlifts and Bottoms Up Over Head Pressing. 5 each arm. 40 Bodyweight Squats, 10 Chin Ups.
BB Sumo DLx5 135 185 205 205 225 225
16kg BU OHP x5 x5 x5 x5 x5 x5
40 BW Squats
10 Chin Ups.
Monday March 20th: Heavy Single Arm Swings! 300! Back at this shit! This time I used a 26kg at work, and did 10's on the minute on each arm. 3 sets of 5 minutes. 2 minutes of rest in between. Note, gentle reader, I have shortened the rest period between sets here by 3 minutes! I was doing 5 minutes of single arm swings, 5 minutes of rest, 5 minutes single arm, etc.
My rest periods were limited to 2 minutes in between each set. It was TERRIBLE. And wonderful at the same time.
Tuesday March 21st: Day of Rest.
Wednesday March 22nd: Working out with Laura Smith Martensson, this afternoon. I will Deadlift, and press, I imagine!
Love you all! Sorry for the delay in posting. I will keep it up. Heading to Denver this week to visit my gorgeous wife, so look here for Road Warrior Workouts!!
For those of you who don't know, I was a journalism major in college. When people find that out, they often ask me, "Why didn't you become a journalist?" Then I tell them to read my blog. Clearly, consistency and adherence to deadlines is NOT my strong suit. Speaking of STRONG....here is what I've been up to in the past week!
When I last left you, dear reader, it was the 15th of March. I had just completed 3 Snatch tests. 20kg, then 16kg, then 12kg. It fucked my right hand and wrist up a little, so I took some extra rest. Photos below.
I took Thursday, March 16th off, because I had a lot of rigamarole that day.
Friday March 17th. St. Patricks Day! Deadlifted at 6:30 that morning with MFF Trainer In Residence David Romero in attendance. Did the following
BB Sumo DL x5: 135 185 185 205 205 215
Push Ups x10: 10 10 10 10 10 10
I did the last five push ups on the last two sets as Plyo push ups, so there.
Saturday March 18th: Rested again. My right shoulder and neck are bugging me, as well as the iron burn on my wrist, and the cut on my right hand. MESS.
Sunday March 19th: Deadlifts and Bottoms Up Over Head Pressing. 5 each arm. 40 Bodyweight Squats, 10 Chin Ups.
BB Sumo DLx5 135 185 205 205 225 225
16kg BU OHP x5 x5 x5 x5 x5 x5
40 BW Squats
10 Chin Ups.
Monday March 20th: Heavy Single Arm Swings! 300! Back at this shit! This time I used a 26kg at work, and did 10's on the minute on each arm. 3 sets of 5 minutes. 2 minutes of rest in between. Note, gentle reader, I have shortened the rest period between sets here by 3 minutes! I was doing 5 minutes of single arm swings, 5 minutes of rest, 5 minutes single arm, etc.
My rest periods were limited to 2 minutes in between each set. It was TERRIBLE. And wonderful at the same time.
Tuesday March 21st: Day of Rest.
Wednesday March 22nd: Working out with Laura Smith Martensson, this afternoon. I will Deadlift, and press, I imagine!
Love you all! Sorry for the delay in posting. I will keep it up. Heading to Denver this week to visit my gorgeous wife, so look here for Road Warrior Workouts!!
Wednesday, March 15, 2017
Day 9 RKC Training! Lungs man.
Hello Dear Readers!
Today Wednesday March 15th, was Day 9 of RKC Training. Working on the lungs. I did three light Snatch tests. To review, the Russian Kettlebell Challenge certification requires me to do 50 kettlebell snatches on each arm in 5 minutes with a 24kg bell. It's difficult for me.
Today, I worked on by inner breathing apparatus by doing three versions of the test with lighter bells. It went something like this.
20 kg Bell 10 Snatches on each arm on the minute/5 minutes
5 minutes Baby Crawls/Bear Crawls/Cross Crawls
16kg Bell 10 Snatches on each arm on the minute/5 minutes
5 minutes Baby Crawls/Bear Crawls/Cross Crawls
12kg Bell 10 Snatched on each arm on the minute/5 minutes.
My breathing was ALL over the place in the first one. It's been FOREVER since I even attempted a 20k snatch test, and it handed me my ass a little. My forearms were on fire and my lungs were burning by the end. I took five minutes to crawl and recover, and stretch my wrists and forearms. Finished in 4:50
The second test was better, the lighter bell really allowed me to focus on breathing out on the SNAP of my hips, instead of at the end of the movement, when the KB is in the top position. This breathing on the hip snap will allow me a lot more control of my breathing, and keep me out of going into panic mode mentally. Finished in 4:42
The third test was like a rocket. I put on The Devil Went Down To Georgia, and it was all I could do to keep the bell from flying around. This is nice because the light bell is going to teach me stability and control, as well as help control my breathing when I'm fatigued.
WHEW! Special thanks to Laura Smith Martensson for keeping company and Snatching along with me!
Today Wednesday March 15th, was Day 9 of RKC Training. Working on the lungs. I did three light Snatch tests. To review, the Russian Kettlebell Challenge certification requires me to do 50 kettlebell snatches on each arm in 5 minutes with a 24kg bell. It's difficult for me.
Today, I worked on by inner breathing apparatus by doing three versions of the test with lighter bells. It went something like this.
20 kg Bell 10 Snatches on each arm on the minute/5 minutes
5 minutes Baby Crawls/Bear Crawls/Cross Crawls
16kg Bell 10 Snatches on each arm on the minute/5 minutes
5 minutes Baby Crawls/Bear Crawls/Cross Crawls
12kg Bell 10 Snatched on each arm on the minute/5 minutes.
My breathing was ALL over the place in the first one. It's been FOREVER since I even attempted a 20k snatch test, and it handed me my ass a little. My forearms were on fire and my lungs were burning by the end. I took five minutes to crawl and recover, and stretch my wrists and forearms. Finished in 4:50
The second test was better, the lighter bell really allowed me to focus on breathing out on the SNAP of my hips, instead of at the end of the movement, when the KB is in the top position. This breathing on the hip snap will allow me a lot more control of my breathing, and keep me out of going into panic mode mentally. Finished in 4:42
The third test was like a rocket. I put on The Devil Went Down To Georgia, and it was all I could do to keep the bell from flying around. This is nice because the light bell is going to teach me stability and control, as well as help control my breathing when I'm fatigued.
WHEW! Special thanks to Laura Smith Martensson for keeping company and Snatching along with me!
Tuesday, March 14, 2017
Days 6, 7, and 8!
Hello TEAM!
Sorry for the delay in posts, things just got a little out of hand, schedule wise. But I'm BACK, and I have check ins for the past few days. They are as follows!!
Sunday 3/12/17
Did a short, KB Complex. Used double 20kgs and did the following for 10 minutes AMTAP (as many times as possible)
5 Double Swings
4 Double Cleans
3 Double OH Press
2 Double Squats
1 Try not to puke
In 10 minutes I was able to do 7 rounds. Not the best, but the goal is to get to 1 round on the minute. The idea here, is I'm going to be doing TONS of complex work. Lots of Double Swings/Cleans/Presses/Squats all together, so building my resilience on this stuff is CRUCIAL.
Monday 3/13/17
Day of Rest. Trying to rest twice a week. This was my second rest day, and I worked all day. It was lovely to rest, my right shoulder and neck are stiff from all the KB complex work. I'm concerned about the mobility in my right shoulder. Working through it with some correctives and mobility drills given to me by my colleague and brother Kyle Langworthy.
Tuesday 3/14/17
Today was back to Single Arm Swings. Since it's a Snow Day in New York, I did the traditional Hemingway/Dan John stuck inside workout. 300 Swings. 150 on each arm with a my home bell. It's 55 pounds, which comes out to 25 kg. So a little heavier than my test bell. I didn't snatch it for two reasons.
1. The handle is too fat and rough. It would SHRED my hands if I Snatched it.
2. My shoulder and neck can't really handle a legitimate snatch test right now. It would be the end of my training cycle, I fear.
I did the 300 just like I would do my Snatch Test. 10 Swings on each arm on the minute for 5 minutes each set. So 100 per 5 minutes.
10:10-10:15 1-100
10:16-10:20: Bear Crawls/Cross Crawls/Iso Squat
10:20-10:25 100-200
10:25-10:30 Bear Crawls/Cross Crawls/Iso Squat
10:30-10:35 200-300
There you have it! Photographic EVIDENCE. Those dots on the mat are indeed sweat.
On a personal note, thanks to everyone who has read and checked in with me on this. I have NEVER been this consistent with this blog, and I am really enjoying it. Thank you for the validation, questions, and support. I am so grateful.
Sorry for the delay in posts, things just got a little out of hand, schedule wise. But I'm BACK, and I have check ins for the past few days. They are as follows!!
Sunday 3/12/17
Did a short, KB Complex. Used double 20kgs and did the following for 10 minutes AMTAP (as many times as possible)
5 Double Swings
4 Double Cleans
3 Double OH Press
2 Double Squats
1 Try not to puke
In 10 minutes I was able to do 7 rounds. Not the best, but the goal is to get to 1 round on the minute. The idea here, is I'm going to be doing TONS of complex work. Lots of Double Swings/Cleans/Presses/Squats all together, so building my resilience on this stuff is CRUCIAL.
Monday 3/13/17
Day of Rest. Trying to rest twice a week. This was my second rest day, and I worked all day. It was lovely to rest, my right shoulder and neck are stiff from all the KB complex work. I'm concerned about the mobility in my right shoulder. Working through it with some correctives and mobility drills given to me by my colleague and brother Kyle Langworthy.
Tuesday 3/14/17
Today was back to Single Arm Swings. Since it's a Snow Day in New York, I did the traditional Hemingway/Dan John stuck inside workout. 300 Swings. 150 on each arm with a my home bell. It's 55 pounds, which comes out to 25 kg. So a little heavier than my test bell. I didn't snatch it for two reasons.
1. The handle is too fat and rough. It would SHRED my hands if I Snatched it.
2. My shoulder and neck can't really handle a legitimate snatch test right now. It would be the end of my training cycle, I fear.
I did the 300 just like I would do my Snatch Test. 10 Swings on each arm on the minute for 5 minutes each set. So 100 per 5 minutes.
10:10-10:15 1-100
10:16-10:20: Bear Crawls/Cross Crawls/Iso Squat
10:20-10:25 100-200
10:25-10:30 Bear Crawls/Cross Crawls/Iso Squat
10:30-10:35 200-300
There you have it! Photographic EVIDENCE. Those dots on the mat are indeed sweat.
On a personal note, thanks to everyone who has read and checked in with me on this. I have NEVER been this consistent with this blog, and I am really enjoying it. Thank you for the validation, questions, and support. I am so grateful.
Saturday, March 11, 2017
Day 5! RKC Training! Deadlifts.
Hello Readers!
Not a lot of time to train again today, so your noble blogger did prison yard style again. Deadlifts and push ups.
BB Sumo DL 5x135
Push Ups x10
BB Sumo DL 5x185
Push Upsx10
BB Sumo DL 5x185
Push UpsX10
BB Sumo DL 5x205
Push Upsx10
BB Sumo DL 5x205
Push Upsx10
Kept the DLs light, and worked on generating power through my feet and control of the bar. Again, the goal here is to make me strong as bull, and help me generate tons of force through my feet.
LOVE YOU ALL!
Not a lot of time to train again today, so your noble blogger did prison yard style again. Deadlifts and push ups.
BB Sumo DL 5x135
Push Ups x10
BB Sumo DL 5x185
Push Upsx10
BB Sumo DL 5x185
Push UpsX10
BB Sumo DL 5x205
Push Upsx10
BB Sumo DL 5x205
Push Upsx10
Kept the DLs light, and worked on generating power through my feet and control of the bar. Again, the goal here is to make me strong as bull, and help me generate tons of force through my feet.
LOVE YOU ALL!
Friday, March 10, 2017
Day 4. REST! Video Demos!
Hello Readers!
Taking today to rest and do some laundry and hang with m'dog Ernie. Some of you have requested videos of the movements, so I thought I'd take this opportunity to post said videos! Ernie LOVES videos!
(insert Scooby laugh)
Thanks so much for the video requests and suggestions! Thanks for reading this at all, for Strength's Sake.
Lots of links here, so let me know if they don't work. Thanks to Tim Anderson and Original Strength for the videos of Baby Crawls and Leopard (what I call Bear) Crawls.
Baby Crawls: https://youtu.be/ZmOXCmoLlTI I do these for active rest, as well as warm up. Tim gives all the explanation you need in the video.
Leopard (Bear) Crawls: https://youtu.be/QY-PDU_LhUI A progression of the Baby Crawl, again Tim explains it better than I ever could. I've known these as Bear Crawls since 7th grade gym class, so old habits die hard.
RKC REQUIRED MOVEMENTS: All videos with 24kg and double 24s.
Turkish Get Up: https://youtu.be/dDmcgIDo4ms
Double Swings and Snatches: https://youtu.be/mN5FI8F00DM
Double Cleans/Presses/Squats: https://youtu.be/42tAgrRLH1Y
Snatch Test: https://youtu.be/orP9xqwGPWk This was the VERY first time I passed. Three years ago!!
There you have it TEAM! Again, thanks for reading, cheering, asking, overall just being who you are. I cherish these moments together. Remember when you and I were together and we shared that laugh? I think about that EVERY day.
Taking today to rest and do some laundry and hang with m'dog Ernie. Some of you have requested videos of the movements, so I thought I'd take this opportunity to post said videos! Ernie LOVES videos!
(insert Scooby laugh)
Thanks so much for the video requests and suggestions! Thanks for reading this at all, for Strength's Sake.
Lots of links here, so let me know if they don't work. Thanks to Tim Anderson and Original Strength for the videos of Baby Crawls and Leopard (what I call Bear) Crawls.
Baby Crawls: https://youtu.be/ZmOXCmoLlTI I do these for active rest, as well as warm up. Tim gives all the explanation you need in the video.
Leopard (Bear) Crawls: https://youtu.be/QY-PDU_LhUI A progression of the Baby Crawl, again Tim explains it better than I ever could. I've known these as Bear Crawls since 7th grade gym class, so old habits die hard.
RKC REQUIRED MOVEMENTS: All videos with 24kg and double 24s.
Turkish Get Up: https://youtu.be/dDmcgIDo4ms
Double Swings and Snatches: https://youtu.be/mN5FI8F00DM
Double Cleans/Presses/Squats: https://youtu.be/42tAgrRLH1Y
Snatch Test: https://youtu.be/orP9xqwGPWk This was the VERY first time I passed. Three years ago!!
There you have it TEAM! Again, thanks for reading, cheering, asking, overall just being who you are. I cherish these moments together. Remember when you and I were together and we shared that laugh? I think about that EVERY day.
Thursday, March 9, 2017
RKC Day 3! LUNGS! Light Snatch tests!
Hello friends!
Today's RKC Training was meant to target my lungs! All my winter binges binge-watching, binge-eating, binge fucking, reared their nasty heads the past few months and I am OUT OF SHAPE.
So, I decided to get my heart pumping and my lungs expanding with some light Kettlebell Snatches. For the Russian Kettlebell Certification, I have to complete the Dreaded Snatch Test. 100 Snatches in 5 minutes with a 24kg bell. My preferred testing method is 10 Snatches on each hand on the minute, for 5 minutes. I did that three times today, with smaller bells.
First Test! 16kg bell. Completed in 4:40 seconds
Rested for 5 minutes, with a combination of Bear Crawls/Baby Crawls, fast and loose drills to loosen my forearms, and Cross Crawls.
Second Test! 14kg bell. Completed in 4:35!
Rested for 5 minutes, with a combination of Bear Crawls/Baby Crawls, fast and loose drills to loosen my forearms, and Cross Crawls.
Third Test! 12kg Bell. Completed in 4:08! For this one, I didn't put the bell down for the final two sets. So I did the last 20 continuously. It really sucked!
Thanks for reading TEAM! More to come!
Today's RKC Training was meant to target my lungs! All my winter binges binge-watching, binge-eating, binge fucking, reared their nasty heads the past few months and I am OUT OF SHAPE.
So, I decided to get my heart pumping and my lungs expanding with some light Kettlebell Snatches. For the Russian Kettlebell Certification, I have to complete the Dreaded Snatch Test. 100 Snatches in 5 minutes with a 24kg bell. My preferred testing method is 10 Snatches on each hand on the minute, for 5 minutes. I did that three times today, with smaller bells.
First Test! 16kg bell. Completed in 4:40 seconds
Rested for 5 minutes, with a combination of Bear Crawls/Baby Crawls, fast and loose drills to loosen my forearms, and Cross Crawls.
Second Test! 14kg bell. Completed in 4:35!
Rested for 5 minutes, with a combination of Bear Crawls/Baby Crawls, fast and loose drills to loosen my forearms, and Cross Crawls.
Third Test! 12kg Bell. Completed in 4:08! For this one, I didn't put the bell down for the final two sets. So I did the last 20 continuously. It really sucked!
Thanks for reading TEAM! More to come!
Wednesday, March 8, 2017
RKC Training Day 2! BUNS BUNS BUNS!!!
Hello Readers!
Today was BUNS day! Working those GLUTES! The idea here: I only had 30 minutes to get it done, so I did it PRISON YARD style, focused on two movements over the 30 minutes.
Deadlifts and Push Ups
It went like this:
BB Sumo DL 135 x 5
Push Ups x 10
BB Sumo DL 175x 5
Push Ups x10
BB Sumo DL 225 x5
Push Ups x 10
BB Sumo DL 225 x5
Push Ups x 10
BB Sumo DL 225 x5
Push Ups x10
Bear Crawls/Baby Crawls :30 seconds each for 5 minutes.
These Deadlifts will make me SUPER strong, as well as help me generate maximum force through my feet and hips. Which in turn will make my Snatch test more bearable.
More to come!! Thanks for checking in and asking about it! Love you. YOU in particular.
Today was BUNS day! Working those GLUTES! The idea here: I only had 30 minutes to get it done, so I did it PRISON YARD style, focused on two movements over the 30 minutes.
Deadlifts and Push Ups
It went like this:
BB Sumo DL 135 x 5
Push Ups x 10
BB Sumo DL 175x 5
Push Ups x10
BB Sumo DL 225 x5
Push Ups x 10
BB Sumo DL 225 x5
Push Ups x 10
BB Sumo DL 225 x5
Push Ups x10
Bear Crawls/Baby Crawls :30 seconds each for 5 minutes.
These Deadlifts will make me SUPER strong, as well as help me generate maximum force through my feet and hips. Which in turn will make my Snatch test more bearable.
More to come!! Thanks for checking in and asking about it! Love you. YOU in particular.
Tuesday, March 7, 2017
RKC Training Day One!
Hello READERS!
It's been a while! It's ALWAYS been a while, I know. Gonna try to be better over at least the next few months.
I have decided to join the illustrious ranks of the RKC! For those of you who may not know, the RKC stands for Russian Kettlebell Challenge. It's a three day certification/coaching course for kettlebell professionals. I am currently SFG Level II, which is the same thing, but a rival company. I have done five SFG weekends in my life. Three as a candidate, and two as an assistant, and lemme tell you....they are a BITCH. Grueling hours, hundreds of reps, blood, sweat, and tears.
To pass the RKC the candidate must perform the following requirements. For me, the bell sizes are 24kg or 53 pounds.
10 Double Swings
5 Double Cleans
5 Double Front Squats
5 OH Press
5 Snatches on each arm
1 Get up on each side
Snatch Test 100 Snatches in 5 minutes
I have until June 9th! My mentor and Brother-in-Law Dan John is hosting the event, so I want to do him proud. Dan always says one of three factors limits you in the RKC...your lungs, buns, or guns.
This will be my chronicle of training all three over the next three months.
DAY 1: GUNS/LUNGS: Trying to build up some arm strength, as well as keep my breathing and heart rate up. Here is what I did.
Warm Up: Cross Crawls-1 minute
ISO-Ass-To-Grass Squat 1 minute
Stoney Stretch 1 minute
Baby Crawls 1 minute
Windmill Stick :30 each side
WORKOUT:
5 minutes/on the minute: 10 1-Arm Swings/each arm 26kg
Rest/Cross Crawls/Rockbacks 5 minutes
5 1-Arm Clean/Press 26kg bell each arm
5 1-Arm Offset 26kg Squat
5 26kg Snatches each arm
Rest/Cross Crawls/Rockbacks 5 minutes
5 minutes/on the minute: 10 1-Arm Swings/each arm 26kg
Thanks for reading! And I appreciate any accountability check ins! Please! RKC June 9th in NYC!! Let's DO THIS!
It's been a while! It's ALWAYS been a while, I know. Gonna try to be better over at least the next few months.
I have decided to join the illustrious ranks of the RKC! For those of you who may not know, the RKC stands for Russian Kettlebell Challenge. It's a three day certification/coaching course for kettlebell professionals. I am currently SFG Level II, which is the same thing, but a rival company. I have done five SFG weekends in my life. Three as a candidate, and two as an assistant, and lemme tell you....they are a BITCH. Grueling hours, hundreds of reps, blood, sweat, and tears.
To pass the RKC the candidate must perform the following requirements. For me, the bell sizes are 24kg or 53 pounds.
10 Double Swings
5 Double Cleans
5 Double Front Squats
5 OH Press
5 Snatches on each arm
1 Get up on each side
Snatch Test 100 Snatches in 5 minutes
I have until June 9th! My mentor and Brother-in-Law Dan John is hosting the event, so I want to do him proud. Dan always says one of three factors limits you in the RKC...your lungs, buns, or guns.
This will be my chronicle of training all three over the next three months.
DAY 1: GUNS/LUNGS: Trying to build up some arm strength, as well as keep my breathing and heart rate up. Here is what I did.
Warm Up: Cross Crawls-1 minute
ISO-Ass-To-Grass Squat 1 minute
Stoney Stretch 1 minute
Baby Crawls 1 minute
Windmill Stick :30 each side
WORKOUT:
5 minutes/on the minute: 10 1-Arm Swings/each arm 26kg
Rest/Cross Crawls/Rockbacks 5 minutes
5 1-Arm Clean/Press 26kg bell each arm
5 1-Arm Offset 26kg Squat
5 26kg Snatches each arm
Rest/Cross Crawls/Rockbacks 5 minutes
5 minutes/on the minute: 10 1-Arm Swings/each arm 26kg
Thanks for reading! And I appreciate any accountability check ins! Please! RKC June 9th in NYC!! Let's DO THIS!
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