24kg Goblet Squat 5 reps
16kg BU Press 5 reps
Swings x20 Repeat 5x, rest 1min
Thursday, December 31, 2009
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Goals
- Press double 40kg by 40th birthday (latest PR: 32kg left/ 36kg right)
- RKC Certification (April 2011) (COMPLETE)
- Start Personal KB Training Biz (COMPLETED)
- Investigate Gym Ideas/possibilities (COMPLETE)
- Snatch 24kg 100x in 5 min (Complete)
- HKC Certification (COMPLETED)
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Rethinking after RKC cert...stay tuned...
Favorite Sites/ Links of note
- Fire-Bellz.com - Senior RKC
- Diesel Crew - Awesome hardcore stuff
- ZachEven-Esh.com
- Jeff Martone's Tactical Athlete
- Greg Mihovich - Underground Gym
- Art Of Strength
- Dynamic KB Fitness - Team Leaders School
- DragonDoor
- How to Add 10-20 repetitions to your 5 minute snatch test....
- The Party Line for Passing the RKC Snatch Test
Blog Archive
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2009
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December
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- May your Goblet runeth over...
- Front Squats and more...
- Snatches and Convict Conditioning
- Harris Benedict Caloric Needs Calculation
- RKC Minimum & RKC Prep
- On Travel
- Snatch Form & convict conditioning
- Sntach Training
- Amazing Mobility Routine (Morning)
- Viking Warrior Conditioning, Convict Conditioning,...
- Heavy Kettlebell Work
- Goblets, BU Presses, Banded Swings
- VO2max
- Tuesdays RKC Prep and CC
- Thomas Jefferson
- Rest Day
- Convict Conditioning
- Heavy Kettlebell Work
- Pistols and C&P
- VO2Max Training plus skills training
- Tae Kwon Do and TGU Plus more
- Inflammation
- Elbow Pain
- Heavy Swings, Heavy High Pulls
- Heavy Swings & Windmills
- Conditioning day: Swings, TGU, Rows and Banded Swings
- Rest
- Tae Kwon Do, Turkish Getups
- Swings, Snatches, Insanity Cardio Power & Resistance
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December
(29)
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