Friday's Training Session -- Squats and Swings

Last night's training session continued with the "easy" week format. I performed 4 rounds of a mini-circuit of double kettlebell squats followed by double kettlebell swings. I went like this...

Warmup: Z Health Neural Warmup; ETK wall squats; halos (2 x 12kg x 5 + 5); pumps; Windmills (2 x 16kg x 3 + 3)

Workout: Four rounds of the following circuit:

• Double kettlebell Squats -- (2) 16kg x 5 immediately followed by
• Double kettlebell Swings -- (2) 16kg x 10 with one minute rest between rounds

Short effective workout! I'll remember this combination when I am pressed for time...

Wednesday's Training Session...I know, I know -- I'm Behind!

Still working the "easy" week after a week off after the RKC cert. So I decided to perform and "easy" session of mVO2.

Warmup: Z Health Neural Warmup; Joint mobility work (hip focused); ETK wall squats, halos (2 x 12 kg x 5 + 5), pumps. Followed with Windmills (2 x 12kg x 3 + 3). Windmills are getting deeper and stronger -- I'm beginning to really like this movement...

Workout: "Easy" session of mVO2 -- 16kg x 7/7 reps x :15/:15 (work/rest) x 25 sets. Very nice! I really "love"/"hate" this protocol -- it is really effective!

Gettin' Back in the Swing...

As you can tell I took a full week off from training after the RKC cert. I started back last night with a relatively "light" training session. It went like this...

Warmup: Z Health NWU; Joint Mobility work; ETK wall squats, halos (12kg x 5 + 5 x 2), wall squats; windmills (12kg x 3 + 3 x 3)

Workout:

• TGUs -- 16kg x 4 + 4
• Swings -- 24kg x 10 rounds x :30/:30 (~200 swings)

Note: My left grip was smoked at the end and my left forearm was really pumped...this was a surprise and I'm not sure why. Oh well, just keeping it light for this week. I'll see how my grip performs during a heavier week next week.

From OKC to the RKC! Goal Accomplished!

I haven't updated my blog since I left for the RKC cert on June 10...it has been a while! However, after my return from the RKC I remembered the title of the original post on this blog was From OKC to the RKC! That was March 14, 2009. And on June 14, 2009 -- 89 days later -- I became a certified RKC Instructor! GOAL ACCOMPLISHED!

At the end of the March 14 post I wrote, "Let the journey begin..." However, now it seems the journey has just begun. The RKC certification was a life-changing event and when it was over and the certificate awarded I realized this is not the end, but a new beginning. Those who are certified RKC Instructors will understand that statement. Successfully completing the RKC certification caused me to reflect on, and plan for, a new future -- future opportunities to introduce and instruct the kettlebell AND to set future strength and conditioning goals. Let the journey begin...

Count Down to the RKC...

Tonight I decided to perform a mini-circuit just to get my heart and respiration rate elevated. After a warmup of Z Health NWU; Joint mobility work; ETK wall squats, halos, and pumps; Windmills (2 x 3 + 3 w/16kg bell), I performed the following mini-circuit:

• TGU -- 16kg x 2 + 2
• Goblet Squats -- 16kg x 5
• Double C&P -- 2 x 16kg x 5
• Double Swing -- 2 x 16kg x 10
• High Pull* -- 24kg x 10 + 10

*Performed high pulls rather than snatches trying to protect my torn callous. No rest between exercises and all exercises performed without tape...torn callous looking better!

Sunday -- Practice Taping Session(s)!

Since I tore a callous on Friday, I decided to take Saturday off, which worked out well since we went to see my daughter and new son-in-law. They are preparing for their first wheat harvest together since they were married on Jan. 17...It was a nice break. However, Sunday was a day to test my taping skills, i.e. I taped both hands -- following Rif's method -- and performed swings, high pulls and snatches throughout the day...nothing to strenuous, but enough to test the kettlebell moves using tape and to get my heart and respiration rate elevated.

So far, so good, as the RKC cert approaches. I sure hope I'm ready!

One Bad Rep = One Bad "Rip"...My First Blister Tear in 9+ Months!

Gee!!! Friday night was my last scheduled "hard" training session before tapering to the RKC. So, I planned on another session of mVO2. I was going strong until the 25th set when I "caught" the bell on a callous on my left hand -- I knew the rep was "slightly off" and as soon as the bell bottomed out, I knew I had torn a callous. Of course this shortened the training session (ugh!). After a quick review of the damage there was not blood just tender pink skin underneath -- and the RKC is next week!

I am experimenting with a couple of different methods (the Reifkinds' taping and tubing) to relieve the pressure, but this will only make a brutal weekend more brutal! Waaaaaaaah!

Wednesday Night...CK-FMS Screen and a Mini-Circuit

Wednesday night was awesome. I got to see Dustin Rippetoe (RKC II, CK-FMS), who just got back from the CK-FMS cert. My screen went very well...Dustin indicated my movement was on the same level of an "NFL football player" -- another testimony of the effectiveness of kettlebell training. Had that screen been done just 9 months ago, it would have been drastically different. After the screen I was invited to do a mini-circuit with some of Dustin's other trainees -- it was a heck of a lot of fun! I don't remember every move, but it followed the Tabata protocol (i.e. 20 seconds work w/ 10 seconds rest) and went something like this:

• Swings
• More Swings
• And More Swings
• Sumo Deadlift
• Farmer's Walk
• Snatches
• Swings

All but two rounds of swings were done with the 24kg bell. This was a fun circuit with some really fun kettlebellers!

Tuesday Night's Training - Yes, I'm tardy to the Post...Again!

I've been really busy and need to get caught up on my posting. Tuesday night I planned to perform another snatch test, just for good measure. After my usual warmup I did 85 snatches in 5 minutes (ugh!)...I really want to get 100! I just need to work on my cadence and proper breathing. I'll get 100 at or after the RKC!