Level 1 Skills Class

Today at 1pm.

Gonna make 'em sore.

Most of them will also be at my 6am class tomorrow!

Introduction to Kettlebell Training this Sunday

This is where the fun begins. Learn the essential techniques for training with kettlebells safely and effectively.

An intense course designed to teach you cornerstone kettlebell movements, this course is a prerequisite for the AM and PM kettlebell classes.

Topics include joint mobility, basic techniques, and core kettlebell movements. This class is offered once a month and is approximately 2 hours of instruction. FLAT soled shoes required (chuck taylors, converse, vans, vibram fivefingers, wrestling, powerlifting shoes etc…).

Bring: Flat-soled shoes. Water bottle. Hand towel.

Sunday Oct 31st @ 1pm
Duration: 2 hours
Cost: $30

SPACE IS LIMITED!

Call or email for details...

RKC-Prep tuneup

Met w/ Sr.RKC Zar Horton for a RKC-prep tuneup...

I am always amazed by the high level of teaching the RKC world fosters.
Zar was able to notice some small subtle incorrect movements in my knees. A little tweak, problem solved.
Shoulder was tender from hvy presses a few weeks back. A few T-Phase Z-Health drills, pain gone. Killer stuff..

Also came away with some suggested RKC-prep training to do.

c&p - pulup ladders, snatches

28kg 3 ladders/ 3 rungs

28kg Snatch 10l/10r
x2

Basement Ballistics

Met w/ Joy & Lorilee at L's basement for some ballistic KB training.

---------------------
Rest as needed.

1.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times
Repeat


2.
cleans, 3 ea. side
10 mountain climbers
5 V-ups
Repeat 4x

3.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times

4.
C&P 3-rung Ladder 1, 2, 3
Between each rung, do 5 snatches each arm

5.
Double cleans, 5 times (remember, try to stay heavy)
Reverse lunge, 2 each side
20 mountain climbers
repeat

6.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 20 times
v-up’s – 10 times

7. 1H-Swing Ladder (4, 5, 6, 7)

8. Alternating Getups for 5 minutes

9. Snatch Ladder (4,5,6,7)

10.
Goblet squat, heavy, 5x’s
5 push ups
repeat

11.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times

C&P + Swings

Appx Week 8 of RoP

C&P:
5 ladders / 3 Rungs, 24kg
32kg 1arm rows

Snatches
24kg 10 left, 10 right. Rest 1 min. Repeat 4x in 8 min.

Publish Post

5k Chi Run

31min30sec
Not exactly screaming fast, but not bad considering this my 5th run of the year...(started end of September)

202# on the bathroom scale

C&P Test + Swings

Goal: 5rungs/5 ladders of 24kg with 28kg 1arm rows
Actual:
Ladder One: 5 rungs, rest 2min
Ladder Two: 4 rungs, rest 2min
Ladder Three: 4 rungs, rest 2min
Ladder Four: three rungs + another  3rd rung
Ladder Five: 3 rungs

5min of swings. Timer set to :15 repeating
8-10 reps per 15 sec. Some 1 min sets thrown in.
Used 2H and 1H and  alternating.


Ok, well, my dreams of nailing 5 ladders of 5 rungs were shot down. So what does this mean?
Per Enter the Kettlebell, I cannot move up to the next weight until I can do 5x5

My plan is to do 5 ladders with 3 rungs on Monday, 4 rungs on Weds and see if I can do 5x5 next Sat.
This more or less puts me at week 8 of RoP from ETK.