RKC Prep

Heavy Swings for better snatch power:
32kg 1arm Swing 10reps/arm
Repeat 5x
100 swings total

Double 20kg C&P&Pullup Ladder. 3-rungs
5 ladders
30 Double Cleans&Presses + 30 pullups

20kg:
Double Clean x5
Double  Mil Press x5
Double Front Squat x5
Double Push Press x5
Double Front Squat x5

After doing the last set, I am thinking I should drop the C&P/Pullup ladder and do more Kettlebell Muscle work with the double 20's.
I was very gassed. Which means, that's what I should focus on for the RKC (get used to that level of conditioning, because I think I am strong enough for the cert...Its my cardio that needs some love...

KBB Week 16 (A)

24kg Snatch 3resp/side repeat for 15 min
75 reps in 5min, 160 reps by the end of 15min

28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 5x

KBB Week 16 !!! (B)

Missed Monday's training due to bruised toe from Grok Rocks workout on Sunday.

Doesn't appear to be broke, thankfully..


Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes

24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
Repeat for 15min
4sets on both sides

KBB (A) (Saturday), Running

Started day off with some casual ChiRunning...2 miles  I reckon....

Later on I did KBB:

24kg Snatch 3resp/side repeat for 15 min

16kg Overhead Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
 repeated twice then upped to 24kg

24kg Overhead Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
for 2 sets

No time for TGU but i did go to my daughters gmanstic b'day party were I got to play on trampolines,swing on ropes, climb out of The Cheesepit...

Good stuff.

KBB Week 15 (B)

Warmup:
Z-shoulder
Clubs

Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes

24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
Repeat for 15min
(5sets on L side, 4 sets on R.)

KBB Week 15 (A)

24kg Snatch 3resp/side repeat for 15 min


28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 3x (forgot to set timer and after 3 my form was ****)

28kg TGU
10 min

KBB Week 14 (B)

Warmup:
Cut down 3 trees and move limbs to curb.
Move large logs to pile for burning this winter.

Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes


24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
 Repeat for 15min

KBB Week 14 (A)

24kg Snatch 3resp/side repeat for 15 min


28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 5x, 15min

28kg TGU
10 min

KBB Week 14 (b) (Tuesday)

28kg Contra-lateral single leg deadlift 3R/side
17 sets in 15 min

Metabolic Complexes

28kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side. ONE set. Dropped down to 24kg after that.
24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side. 4 sets

KBB Week 13 (A)

24kg Snatch 3resp/side repeat for 15 min
Appx 150 snatches

24kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 4x, 15min

24kg TGU
10 min

KBB Week 13 (B)

28kg Contra-lateral single leg deadlift 3R/side
19 sets in 15 min

Metabolic Complexes
24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side.
Ideally you should not put the bell down at all in the 15min. Practically speaking I made it 3/3 before needing to start resting.
Appx numbers: 7 sets per side which more or less = 70 Cleans+FS+Presses!

WOW! Insane workout.

KBB Week 13 (A)

24kg Snatches 3reps/side
appx 100 in 15min

28kg Rev Lunge 10l/10r
28kg Staggered 1-arm row 10l/10r
9 sets (5l, 4r) in 15 min

Skipped TGU due to tweaky, weak knee/hammies

KBB end of week 12 (b)

28kg  Contralateral Single leg deadlift Ladder (3 rungs) repeated
9 sets
Time: 15min


24kg  C&P 3reps Left and then Front  Squat 3reps Left

24kg  C&P 3reps Right and then Front  Squat 3reps Right
Repeat 9x in 15m

50' Rope vs 32kg Swings
30:30 (work:rest)

• Large Symetric Undulations
• 2H Swing
• Grappler
• 1H Swing Left  (15sec)
• 1H Swing Right  (15sec)
• Asymetric fast small waves

KBB Week 12 (b)

28kg Contralateral Single leg deadlift Ladder (3 rungs) repeated
8 sets 
Time: 15min


28kg C&P 3reps Left and then 28kg +  Front Squat 3reps Left
28kg C&P 3reps Right and then 28kg + Front Squat 3reps Right

~15ming - lost track of time

Ropes and KBB end of week 11 (a)

28Kg Snatch ladder, 3rungs (42 reps total)
Grip on Left side is the main weakness. I need to do some more Farmer walks w/a heavy bell and some more crush grips.
Right side is spot on.

14 min

28kg Alternating TGU
18 reps total 

14min

Rope Work: 30:30
Symetric two-arm waves
asymetric two-arm waves
Side waves
1H-Bull whip Left
1H-Bull whipRight

Underhand Symetric two-arm waves
Underhand asymetric two-arm waves
Underhand Side waves
Underhand 1H-Bull whip Left
Underhand 1H-Bull whipRight

2-H woodchopper motion (left and right)

Total time: 11m:30s



10 min

Been a while since I have done these, what with my week long layoff. Decided to drop down to the 24k and 20kg. It went well.

** Tore two calluses midway and had to scrounge for some socks to complete the routine.

KBB Week 10 redo (B)

24kg Contralateral Single leg deadlift Ladder (3 rungs) repeated
8 sets 
Time: 15min


28kg C&P 3reps Left and then 28kg +  Front Squat 3reps Left
28kg C&P 3reps Right and then 28kg + Front Squat 3reps Right

Repeat7x in 14m
(lateral side of knee still a little tweaky)

24kg 1h swing 30:30
7min (form started failing. Time to stop)
*rested as needed, so a few of those were not 30sec, but more like 20 sec.

Phase 3 Week 10 (A)

24Kg Snatch ladder, 3rungs **

15 min

24kg Alternating TGU

15min

20kg 1H Swing 30:30
10 min

Been a while since I have done these, what with my week long layoff. Decided to drop down to the 24k and 20kg. It went well.

** Tore two calluses midway and had to scrounge for some socks to complete the routine.

Kbb week 10 redo (B)

Redoing week 10 after taking some time off to let my CNS settle down.

24kg Contralateral Single leg deadlift Ladder (3 rungs) repeated 7x
Time: 14min
(PR with heavier weight)

28kg C&P 5reps Left and then 28kg Front Squat 5reps Left
28kg C&P 5reps Right and then 28kg Front Squat 5reps Right

Repeat 4x in 12m30s

24kg 1h swing 30:30
10min
*rested as needed, so a few of those were not 30sec, but more like 20 sec.

All in all a good day, and a great session for a comeback after a week off.

KBB Week 10 (B)

20kg Contralateral Single leg deadlift Ladder (3 rungs) repeated 8x
Time: 14.5min

28kg C&P 5reps Left and then 28kg Front Squat 5reps Left
28kg C&P 5reps Right and then 28kg Front Squat 5reps Right
Repeat 4x in 15min

20kg 1h swing 30:30
10min

Phase 3 Week 9 (A)

28Kg Snatch ladder, 3rungs
7 sets (each side) in 13.5min
PR bump using 28kg.
72 snatches total

28kg Alternating TGU
9 per side total in 15min
(18 total)

20kg 1H Swing 20:10
5min
Aiming for 10min.