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!
Thursday, March 9, 2017
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!
Wednesday, October 5, 2016
New totals for 10/4 and 10/5 10,000 Swing Challenge 2016
Hello TEAM!
Went into Tuesday 10/04 with 1,050.
Did 450 like this: Alternating sets of 15's and 10's 18x. Took me about 50 minutes. In between sets, I did this.
15 Swings
10 Rockbacks
10 Swings
5 Push Ups
15 Swings
5 Bodyweight Squats
10 Swings
5 LEGO Crawls (OS)
15 Swings
10 Cross Crawls
15 Swings
REPEAT
Brought me to 1500.
THEN TODAY 10/05, I woke up and did the same. 10s and 15s. Same stuff in between.
10 sets of 15
15 sets of 10
300.
Currently at 1800. Feeling good, hands and hips are great, loving the mobility work in between. Tomorrow, I'll shoot for 400 to make it 2200, then 300 on Friday for 2500, then rest on Saturday.
Went into Tuesday 10/04 with 1,050.
Did 450 like this: Alternating sets of 15's and 10's 18x. Took me about 50 minutes. In between sets, I did this.
15 Swings
10 Rockbacks
10 Swings
5 Push Ups
15 Swings
5 Bodyweight Squats
10 Swings
5 LEGO Crawls (OS)
15 Swings
10 Cross Crawls
15 Swings
REPEAT
Brought me to 1500.
THEN TODAY 10/05, I woke up and did the same. 10s and 15s. Same stuff in between.
10 sets of 15
15 sets of 10
300.
Currently at 1800. Feeling good, hands and hips are great, loving the mobility work in between. Tomorrow, I'll shoot for 400 to make it 2200, then 300 on Friday for 2500, then rest on Saturday.
Monday, October 3, 2016
Day 3! 400 done. Swing Challenge 2016 1,050!!
WHEW!!
That SUCKED. Did 400 today, October 3rd, 2016. During the Price is Right. Here's what I did
10 sets of 20 to begin. 200
20 sets of 10 on the minute for 20 minutes. 200
PRO TIP: When I allow myself to do 10's, I try to do them ON THE MINUTE consecutively. That way, I'm building my engine, and saving my grip. I also try and pepper in other movements in the Hinge, Push, Pull, Squat, Carry, 6th Movement (lunges/get ups, etc.) until the minute turns over. Today my 10 sets went like this.
Set of 10
5 Body weight squats
Set of 10
10 Cross Crawls
Set of 10
5 Push Ups
Set of 10
10 Rockbacks
Set of 10
3 OH Press each arm
Began at 11:00 with the first COME ON DOWNS, finished by 11:40, the second wheel spin. I took a few breaks here and there. Additional minutes in between the 20 sets and between the first and second 200's.
Grand Total over three days: 1,050.
That SUCKED. Did 400 today, October 3rd, 2016. During the Price is Right. Here's what I did
10 sets of 20 to begin. 200
20 sets of 10 on the minute for 20 minutes. 200
PRO TIP: When I allow myself to do 10's, I try to do them ON THE MINUTE consecutively. That way, I'm building my engine, and saving my grip. I also try and pepper in other movements in the Hinge, Push, Pull, Squat, Carry, 6th Movement (lunges/get ups, etc.) until the minute turns over. Today my 10 sets went like this.
Set of 10
5 Body weight squats
Set of 10
10 Cross Crawls
Set of 10
5 Push Ups
Set of 10
10 Rockbacks
Set of 10
3 OH Press each arm
Began at 11:00 with the first COME ON DOWNS, finished by 11:40, the second wheel spin. I took a few breaks here and there. Additional minutes in between the 20 sets and between the first and second 200's.
Grand Total over three days: 1,050.
Day 2 10,000 Swings 2016
10,000 Swings returns!
Day 2 was yesterday! Did 350. 7 sets of 20 for 140, then 21 10s on the minute. Mallory Hewell joined me at Mark Fisher Fitness in the Dragon Lair for some accountability and swing-spiration.
ABS on FIRE today. That's a good sign.
SO grand total going into Day 3= 650.
Gonna 400 today.
Day 2 was yesterday! Did 350. 7 sets of 20 for 140, then 21 10s on the minute. Mallory Hewell joined me at Mark Fisher Fitness in the Dragon Lair for some accountability and swing-spiration.
ABS on FIRE today. That's a good sign.
SO grand total going into Day 3= 650.
Gonna 400 today.
Saturday, October 1, 2016
October 1st 2016!
The 4th annual 10,000 Swing Challenge begins! Every year, dear friends and readers the weather cools off, the soup begins to simmer, the sounds of football ring through the air, and we begin to offend each other with political rhetoric! It must be October, which means it's time for the 10,000 Kettlebell Swing Challenge.
This was put forth by Dan John, with his article in T Nation. I have begun to do it as a personal challenge and swing refresher each October to honor the 10th month, I have my own little swing harvest.
I will be keeping track of my reps and sets here. Feel free to check in with me for accountability. In fact, if you are one of the few readers of this blog, I LOVE YOU, and nag me about this shit CONSTANTLY, PLEASE.
The weight is a 24kg KB, OR my 55 pound asshole bell from Modells. That's the one I use at home. It's a BEAR. The handle is thick and rough as HELL.
Today:
I broke them up because I had my final day of Snatched 2 at Mark Fisher Fitness. I did 120 in class.
6x20= 120 Snatched 2
Then I came home and did:
10 sets of 15=150 Did 15 on the minute for 10 minutes
OS Resets: Head Turns/Neck nods
Commando Rocking
LEGO Crawls x 5 on each side
Wrist Vents
3 sets of 10=30 10 on the minute for 3 minutes
SO 150+120+30=300
300 Day one. 9,700 to go.
The 4th annual 10,000 Swing Challenge begins! Every year, dear friends and readers the weather cools off, the soup begins to simmer, the sounds of football ring through the air, and we begin to offend each other with political rhetoric! It must be October, which means it's time for the 10,000 Kettlebell Swing Challenge.
This was put forth by Dan John, with his article in T Nation. I have begun to do it as a personal challenge and swing refresher each October to honor the 10th month, I have my own little swing harvest.
I will be keeping track of my reps and sets here. Feel free to check in with me for accountability. In fact, if you are one of the few readers of this blog, I LOVE YOU, and nag me about this shit CONSTANTLY, PLEASE.
The weight is a 24kg KB, OR my 55 pound asshole bell from Modells. That's the one I use at home. It's a BEAR. The handle is thick and rough as HELL.
Today:
I broke them up because I had my final day of Snatched 2 at Mark Fisher Fitness. I did 120 in class.
6x20= 120 Snatched 2
Then I came home and did:
10 sets of 15=150 Did 15 on the minute for 10 minutes
OS Resets: Head Turns/Neck nods
Commando Rocking
LEGO Crawls x 5 on each side
Wrist Vents
3 sets of 10=30 10 on the minute for 3 minutes
SO 150+120+30=300
300 Day one. 9,700 to go.
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