Monday, September 29, 2008

Training and Hitting the Road...

Training today:
20kg VO2 Max Snatches
7 reps per 15 seconds x 40 sets

Lots of Z, Brettzel and ASLR through the day and needed to have an easy workout so knocked  a rep off of the VO2 Max snatches - worked out very well.

Hitting the Road....again.....
Off to Budapest, Hungary tomorrow and will blog when I can but should be a fun trip and a great experience.

Saturday, September 27, 2008

Training today...9/27/08

Prep work: Z, Brettzel, ASLR
40 kg Get-up x 10 singles R+L
40 kg Alternating Swing - 10 reps x 10 sets

A good heavy day workout - simple but effective.

Wednesday, September 24, 2008

Variety of Stuff....

Here is a great post by Dr. Mark Cheng of KBLA re: the FMS and Secrets of...series:

A belated Congratulations to all those that received the promotion to Senior RKC status:
Shaun Cairns, Jon Engum, Brad Nelson, Doug Nepodal, and Will Williams
And new Team Leader -
Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport
I look forward to working with at future RKCs.

Revisiting Lighter KBs...
A question on the forum and my recent training has me using "lighter" KBs and loving it.
I used to be of the mind of heavier and heavier work with the KBs - go heavy with a single bell and then progress on to the double bells and keep going heavier - no wonder Powerlifting appealed to me ;-)
But along came Kenneth Jay's VO2 Max protocol and I was reintroduced to the 16kg KB and learned a lot about what "heavy" means. Actively accelerating the Kettlebell with the Lat and the Hike pass and the very quick "turn around" after the hike is nothing short of magic. My hips are quicker and more powerful than ever and my conditioning is on the way up.
Now I make it a point to have a regular rotation from the 16kg up to the 32kg (sometimes the 40kg).
Now to put this in some perspective - I have completed the Beast Challenge, won the first Tactical Strength Challenge, have belt only competition bests of 518 in the Squat and 573 in the deadlift, and I am on the RED nail roster with various other grip feats "under my belt" and I find the 16kg KB to be a very useful tool. The 24kg is what I would call the "sweet spot" for me and the 32 and 40 work my strength just fine.
Light is relative of course and these numbers will need to be adjusted for the individual but don't be afraid to go "light".

Training today...
Prep work - Z, Brettzel, ASLR
16kg Get-ups x 5+5, 5+5, 5+5, 5+5
16kg Goblet Squat x 10
Hip Flexor stretch

Performed a variety of Get-up variations - high bridge, overhead squat, 3/4 Get-up with a half-kneeling press etc.... Feeling good.

Go one post lower and check out upcoming workshops....

Tuesday, September 23, 2008

VO2 Max training and Workshops...

Quick training today with one of my clients
VO2 Max 15 sec on/15 sec off - 8 reps per 15 sec
20 kg x 20 sets 
16 kg x 20 sets
40 sets total - 320 snatches total

The 20 kg was "fun" for the first twenty sets and stepping back to the 16 kg just kept the burn going.  Good workout.


November 15 - 
Kettlebell Basics workshop with Brett Jones Master RKC and Kerry Swick RKC in Pittsburgh, Pa - Location is the - the Robert Morris University Island Sports Center 
from 9 am - 1 pm.  
Email - for registration etc...
Cost - $197 before 11/5 - $250 after that date

November 22-23 - Functional Movement Screen workshop Minneapolis, MN
Jason Green and Corrective Exercise Specialists will be hosting this FMS workshop - details on and Registration at This Link

Travel Schedule...
Sept. 30 - Oct. 6 RKC Hungary
Oct. 9 - Oct. 12 RKC MSP
Oct. 17 - Oct.19 World Golf Fitness Summit 

Monday, September 22, 2008

Squeezing in the training and coming soon...

Squeezed in the training today -hitting some Get-ups between clients and finishing with some swings but the overall effect was very good.

24 kg Get-up x 5+5
28 kg Get-up x 5+5
32 kg Get-up x 5+5
24 kg one arm Swings {20+20-15+15-10+10-5+5}

Just grooving on the Get-ups and Swings.

Coming soon as promised - i will have details about the Nov. 15 Pittsburgh KB Workshop and an updated travel schedule.

Thursday, September 18, 2008

9/17/08 - Training etc...

Prep work - Z, ASLR, Bretzzel
32 kg 3-step Get-up x 1+1
32 kg Get-up x 5 singles R+L

32 kg Snatches 5+5 x 10 sets

An updated Workshop and Travel schedule coming tomorrow -
will include details on the upcoming KB workshop in Pittsburgh!

Monday, September 15, 2008

Prep course and quick training

Quick training today -
24 kg KB Get-up x 5 + 5
24 kg One arm swings x 20 + 20 - 15 + 15 - 10 + 10 - 5 + 5 (continuous)

Back from San Diego and the RKC prep course at Iron Core and it was a great weekend. Congrats to all the attendees and I look forward to seeing you at an upcoming RKC!

Wednesday, September 10, 2008

Quick training and....

More Travel!!

Prep work - Z drills, ASLR, Brettzel

32 kg KB Get-ups x 10 singles R + L

And away we go - again - Off to San Diego Tomorrow to teach an RKC Prep course at Iron Core in La Jolla.

Wednesday, September 03, 2008

Training 9/3/08...And off to Jolly Old England...

Quick training today -
16kg VO2Max Protocol -
8 reps per 15 seconds x 40 sets (2o minutes total)

See I told you it was quick ;-)
but effective - I am constantly amazed at how well the VO2Max protocol works.

Off to Jolly Old England in a few hours....

Tuesday, September 02, 2008

Training 9/2/08...and Updated Travel Schedule...

Prep work - Z drills, Brettzel, ASLR

All with 32kg - (RKC prep workout #2)
MP x 3+3 (1st circuit), x 3+3 (2nd circuit)
Get-up x 3+3 (1st circuit), x 2+2 (2nd circuit)
MP x 3+3 (1st Circuit), x 3+3 (2nd circuit)
Swing (2 arm) x 20 (1st circuit), x 20 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Clean and Front Squat x 5+5 (1st circuit), 5+5 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Snatch x 10+10 (1st circuit), One arm swing x 10+10 (2nd circuit)
MP x 3+3 (1st circuit), x 2+2 (2nd circuit)
Alternating Swing x 20 (1st circuit), x 20 (2nd circuit)

completed in 35 minutes (or so...)

My left arm pressing has been a weak spot for quite some time and having to drop to 2 reps per MP set shows it - right arm was ready to keep on chugging but had to hold back for the left - but it will catch up.

Questions? Thoughts? Comments?

Updated Travel Schedule:
9/3 - 9/6- Liverpool, England - FMS workshop
9/11- 9/14 - San Diego, CA - RKC prep course
9/30 - Oct. 6 - RKC Hungary - Budapest, Hungary
10/9 - 10/12 - RKC MSP - MSP
10/17 - 10/19 - World Golf Fitness Summit presentation, CA

Those include some travel days etc... but it should be a great round of trips!

Monday, September 01, 2008

Trainng 9/1/08

Pulled a page from my own play book and used my RKC prep workout
All with 24kg KB x 2 circuits:
2 arm Swing x 20
Get-up x 5+5
One arm Swing x 10+10
MP x 6+6
Alternating Swing x 20
Clean and Front Squat x 6+6
2 arm Swing x 20
Snatch x 10+10
Alternating Swing x 20


Enjoy Labor Day!!

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