Kettlebell training RKC style

[joakimRKC]

Ok får väl lägga upp min journal här med =)
Först en snabb presentation av mig själv
Jag är 43 år ung ;)
Och är RKC/CK-FMS instruktör
Har tidigare tränat och tävlat i BB men kör nu bara Kb

jag kommer at lägga in vad jag gör och det kommer att bli på Engelska då jag klipper och klistrar direkt från min blogg

http://wwwkalossthenos-jockerkc.blogspot.com/

Hoppas att det ger någon lite tränings inspiration


Snatch, Swings and a long walk
Its a nice weather here today, its autumn and colorful with cold air.
Perfect to take a long walk and clear the brain after the practice =) and that was what i did today.




Tuesdays practice,
Indianclub Swinging #1-2 5minutes
Foamroller work
TGU 12kg 1/1, 16kg 1/1, 20kg 1/1, 24kg 1/1
VO2MAX 16kg Snatch 8reps 14rounds
And some stretching

Todays practice
Indianclub swinging #1-5
Some hamstring stretch
Brettzell
Brettzell 2.0
RKC Armbar 16kg
RKC Armbar O`Conner style 16kg
Windmill: 1/1 naked, 1/1 24kg in lower hand, 5/5 24kg
Swings 230 24kg 5*15/15, 3*10/10, 2*5/5
And the walk
Ended with Mr Riefkind lats stretch

[karlingen]

Intressant :) Ska följas!

[kettlebellGuden]

Brettzell 2.0



Är det något man hittar på Whitleys get-up-DVD?
Täcker DVDn något som ground-up inte får med?

Sitter och funderar på att beställa den + lats: the super muscle.

[joakimRKC]

Är det något man hittar på Whitleys get-up-DVD?
Täcker DVDn något som ground-up inte får med?

Sitter och funderar på att beställa den + lats: the super muscle.


Brettzell 2.0 lärde vi oss i St Paul på CK-FMS

O`Conner Armbar är med på Mr Whitleys DVD

Har båda DVd;erna och jag rekommenderar dom värmt

Mr Rif är kunnig

[kettlebellGuden]

Brettzell 2.0 lärde vi oss i St Paul på CK-FMS


Attans. Då får jag vänta tills 2012. *gah!*

Då blir det till att beställa DVD:er nu genast :)

[joakimRKC]

Graduation workout =)
I got some crazy thought in my mind yesterday that i should do a grad workout on todays practice.
A graduation workout for a RKC is the last workout of the 3 grueling days of pain when we try out for the RKC Certification.

It normally takes place on a football field (in Denmark it was a soccer field) were you shall move yourself from one side to the other doing some nice exercises.
When you are over at the other side you have to keep going to all of the victims (thats the ones who are doing the cert) are over and some more =) so it takes like 25-30minutes of plain joy (or pain hahahaha)

Here is a sample from 2008 in Denmark the same field i did mine =)

3HeAd8PyjtY&playnext=1&list=PL4BA81BFA8AF84EAD&index=3



Looks like fun ? it is AFTER you done it hahahahaha
You can here Pavel saying to the victims to have a happy face =)

We didnt do this one we did
1 snatch
1 clean
1 squat
1press
and 10 walking swings
All over the field and maybe ten more minutes when we over the field.

Pavel was on me and said LUTEFISK every swing =) he wants you to pass and are after you all the time as are the other instructors =) .
I was a Assisting instructor last year and i pushed the victim to pass =)

So todays practice
Indianclub swinging #1-5
warm up swing/snatch 5/5 and 5/5 with 12kg, 16kg and 20kg
Then came the fun
I did 15minutes of
1 snatch
1 clean
1 squat
1press
10 2H swings
every 45seconds (the rest of the time 10-15seconds was rest time)

and that was like 100-120 swings, 20-25 snatch, clean, squat and press

After that
Double cleans (28kg/32kg) 5/5*2 shifted the weight between set
One leg dead lift with 1 20kg and on 12kg 5/5*2 same here
And some stretching from Pavel's relax in to stretch

The next time i am doing this workout i am aiming for 20minutes

[joakimRKC]

Training is not something you have to do its something you want to do
Todays training was light but fun =)
After a good weekend it was practice time and Snatch was was up.

I started with
Indianclub swinging 20/20 on all #1-5
15/15 halos 12kg
Did some light presses Double 16kg 3*5
24kg snatch 5/5 on the minute for 7minutes
15minutes of 1H swing with a 20kg 10/10 dont know how many and dont care ;)
ended with some good Crocodile breathing for 6minutes

rR2uV_hyMps&feature=player_embedded

[joakimRKC]

Movement practice
Todays practice was not about conditioning nor strength but MOVEMENT =)

I started with Indianclub swinging, thats a real good warm up and shoulder opener.
30/30 #1, 30/30#2 singel hand

TjIpg1h2j2s




Then it was Brettzell time, both original and 2.0
Some Toe touch

TGU

16kg 1/1
20kg 1/1
24kg 1/1
28kg 1/1

Should have done the 32kg to but in that small space i have it didnt fell safe, ALWAYS SAFETY FIRST =)

nhBDtzaUsjY




Then over to double Kettlebell squats
3*5 double 24kg

And finish of with 1 leg dead lift 20kg
3*5/5

And some stretches from Pavels Relax in to stretch

[joakimRKC]

500 Snatch and Swings
Did a conditioning and fat burn practice today =)
Went on to do Snatch and Swings for 35-40minutes with a 16kg, i did 500 and thats 8000kg lifting ;)

Todays practice
Indianclub swinging #1-2
Brettzell
Foam roller back work
RKC Armbar

Double 20kg presses 5*3

Then some nice snatching 16kg 10/10 *15
And swings 16kg 10/10*10

that was a nice one and i was socking wet after it =)

So how to use a Kettlebell to burn fat, you dont need a bunch of exercises and doing it complicated just listen to Mr Neupert Master RKC


M-dPO5-5OmA&feature=share

[joakimRKC]

Thats was hard but nice =)
I am going more conditioning now as you can see from this weeks practice and today was no different =)

Snatch and Swing =)
after two says of rest i was ready for some fun again ;)

Started with some Z-health mobility drills
Then Indianclub practice #1-2
Then it was time to Snatch, i did it in a ladder started with 10/10 and went down to 1/1 just to chance again up to 10/10 =) 218 reps with the 24kg.
Done in 20minutes

Rested (or reclaimed my breath ) for 3-4 minutes and started to Swing
Did that to in a ladder fashion 2H 20 then 18, 16, 14 you get the it down to 2 and then up again to 20, 200 reps in 15minutes with the 24kg

It was nice and i sweet a lot =)

Here is how to handle the Beast 48kg =)


KDjvzsbAHKU&feature=related

[joakimRKC]

Lets go heavy =)
It was a fast but heavy practice today, i took my good old friend the Bulldog out for a Swing =)
It our 3 year anniversary this month and i havent putting down so mush time with her ;).


So today it was in work =)

Todays practice.
15 minutes of Indianclub Swinging #1-5
TGU 24kg 3/3 i still fell it in my shoulder so i do them slow and controlled and without the hip bridge were i fell pain in the shoulder. But it good to let the shoulder move around in the socket =)

2H Swings 40kg 5*15,05*10, 5*5 150 Swings
Ended with some light snatching 16kg 15/15/10/10/5/5

And some good relax in to stretch =)

[joakimRKC]

Hard style for a long time =)
Some times you have to do fast workout and some time it will take longer time =)

Yesterday`s training
Indianclub Swinging #1-2
LCCJ double 20kg 3 ladders of 2/4/6 and 8

That was the short one ;)

Todays training
Indianclub Swinging #1-5
20/20 12kg Halos
Double presses 20kg, 10*2
Swinging for 45minutes with a 24kg, 10*20 2H, 10*10/10 1H, 5*20 2H, 6*10 2H= 560
And ended with Crocodile breath


LCCJ Hard Style
I637SOXSbHY

[joakimRKC]

A slow and nice practice =)
Did a slow and good practice today just getting the filling in the things i did.


Indianclub swinging for 20minutes #1-5
Foamroller for the back
The stick on my legs
Brettzell
RKC arm bar 16kg
Brettzell 2.0
Windmills 2/2 16kg, 3/3 20kg and 5/5 24kg
Double Kettlebell squat 5*5 24kg
Double Kettlebell on leg dead lift 3*5/5 24kg

And ended my practice with some nice stretch from relax in to stretch

Y7w8P5hX9Eg

[joakimRKC]

Swinging the 32kg again
It has been awhile since a took the 32kg for some swings but i did it today and are going to keep doing so =)

It felt good to =)
My shoulder is still acting up so i did some lighter bottom up presses today and wow did i have a imbalance between right and left, the right felt stable but it was hard to press with the left.
A good way to check the symmetric in the body.

Started with joint mobility drills
10minutes of indianclub swinging #5-1
Bottom up presses 16kg 3*5/5
Swings
10/10 16kg
10/10 20kg
5/5 24kg
and 200 swings 32kg, 20, 10/10, 10/10, 20, 10/10, 10/10, 20, 10/10, 5/5, 5/5, 10, 10 in lees then 15minutes
and as an end was 3 round of
5 snatch
5 clean
5 swings
With double 20kg with 90seconds rest between the rounds.

Relaxed with some Crocodile breath 7minutes and 45 minutes on the spiked mat (shakti)

[joakimRKC]

Presses and Vo2max swings

It has been a good weekend but i think a got a small cold =( so i am cutting down the practice to 3 times this week.

This weeks first practice today was double Kettlebell presses and Vo2Max swings with the 32kg.

Started with some Joint mobility work as my warm up
Halos 15/15 12kg

Press warm up
5/5 16kg
5/5 20kg

Double 24kg Presses
15*2

Here Mr Neupert Master RKC shows how its done

tfwdnJijyy0&feature=player_embedded



Swing warm up
10/10 20kg
10/10 24kg

Then 10 rounds of Vo2Max 10 reps with a 32kg bell.

Ands some back shoulder stretching
Here i always do the Rif stretch as a call it =)

My friends Bruno Carvalho and Tommy Blom (RKC Team leader) won there MMA fights this weekend to =) a big congrat to you both.

[joakimRKC]

A pressing morning
After some days with a cold and even some slight fever i was back for some practice.
Took it slow today but heavy.

Started with my Indianclub practice, did the #1-2 and then the #4-5.
The #4 is my weak link hahaha so i need to do some more.
After that some Halos with the 12kg to start up my shoulder some more 15/15.
Did some warm up presses with the 16, 20 and 24kg
I am doing a lot of set with 2 reps, when i fail i stop. The goal is to get up to 15set before i bump up the weight.
And today it was 24+28kg since i did 15 set with the 24+24 last time.
I did 12set of two reps and one the 13 set i fail on the second press so that was that.
12*2
1*1

Over to some Vo2Max swinging with the 32kg.
After 8 round my heart was pounding hard hahaha can be the cold i have had ;)
so i stopped at 10round

Ended with 6 minutes of Crocodile breath

[joakimRKC]

Ett klipp från pressarna i morse, detta var set 8:a av 13


-I3hStHaNHU

[kettlebellGuden]

Fina pressar där! 32:or nästa vecka?

[joakimRKC]

TRX work today
I feel that the cold have left me =) so i started to workout today again.
It`s TRX practice today.

I did a little TRX workout of 10 exercises with 30seconds of work and 30seconds rest 1/1
just to get started.
Then some TRX stretching, i liked to stretch with the TRX it is a good tool to work with keeping my RKC system thinking doing so.

pZ8AHWI5PEA

[joakimRKC]

Fina pressar där! 32:or nästa vecka?

Nope jag ökar inte för än jag har gjort 15*2 på dessa sedan ska jag upp till dubbla 28:or 15*2

[kettlebellGuden]

Nope jag ökar inte för än jag har gjort 15*2 på dessa sedan ska jag upp till dubbla 28:or 15*2

Låter som en stabil plan.

Nackdelen med att bli stark i pressarna är att nästa gång man kör kettlebell muscle så får man kör än tyngre än senast. :D

[joakimRKC]

Back to to bells after my cold.
After last weeks cold and fever i was back swinging some bells again but whooo what the cold had taken my body hard =(

It was my 45minute swing day but after 15 i was dead =( but what do we do then ?
Follow your body and do what is says ( dont do what the brain say and stop because you are lazy)
So i stopped after 15minutes of work but thats a beginning next week i will go harder ;)

Wednesdays training
Some shoulder stretch with the TRX
Goblet squats stretch
Brettzells
Toe touch

TGU 24kg 5/5 in as some one said in the RKC " QIGONG speed"
15 minutes of 24kg Swinging, 5* 20 2H, 5*10/10 1H, 1*20 2H 220swings thats the pace i do for 45minutes.

Ended with some Indianclub swinging "1-2 to relax
and 6 minutes of Crocodile breathing

[joakimRKC]

Some relaxing training today =)
Its a TRX training day and it was good =)

Started with 5 minutes of jumping rope as a warm up.
Then some Skinning the cat and goblet squat with the TRX.

The training today was 9 exercises

Overhead squats 1minute
30second rest

Hamstring curls 1minute
30second rest

Back and biceps as one (fist 1 rep back then 1 rep biceps curl) 1minute
30seconds rest

Pistols 30seconds per leg
30seconds rest

Shoulders Y and I pulls 1 minute
30seconds rest

One leg squats 30second per leg
30seconds rest

TRX Muscle ups 1 minute
30seconds rest

Triceps 1 minute

DONE =)
Now its a big salad then some home made tortillas with beans and meat =)

[joakimRKC]

The Bulldog is on the move
Had a nice training today =)
Did some Swings with the 40kg (Bulldog) both 2H and 1H swings.

Started with my Indianclub as a warm up
15minutes of #1-5
Then some Bottom up presses
2* 5/5 16Kg
2*5/5 20Kg

Then it was time to play with the dog =)
Put my Gymboss at 60second (rest time) and 30second (work time) and 10 time
Was swinging 30seconds doing both 2H and 1H
The first is 2H/1H/1H/2H
5/5/5/3=18
5/5/5/4=19
5/5/5/3=18
5/5/5/2=17
5/5/5=15
5/5/5/1=16
5/5/5=15
5/5/5/1=16
5/5/4=14
5/5/5/1=16

And thats 164 Swing with the 40kg in 15 minutes =)

After that some nice relaxing stretch.

[joakimRKC]

PlXdqTZYDOU&feature


Old time movement



Its funny =) Things they did in the past without cool pink rubber band and specially made stability balls was better for the body and the things people do at gym today.
Like this children with some clubs at school =)

How can it be that we with all your cool stuff and the so called pros like the PT at the gym of today dont are close to have the mobility and as strong as they was in the days?

Can it be that we have forgotten the basics and are more interested in more cool exercises and gadgets instead of things that works? i think so ;)

Over to my practice this Tuesday.
I started with 15 minutes of Indianclub swinging #1-5
Then some Brettzell
Press warm ups
16kg 5/5
20kg 5/5
24kg 3/3

Then it was time for the double kettlebell military presses.
24kg+28kg
15set of 2
Next week it s 28kg+28kg =)

Over to Swings i a Vo2Max mode
32kg and 10reps per round and side
12rounds 120swing

It was a good days work =)

[joakimRKC]

Its cold and snowing so lets get warm
And warm was the word =) Todays practice got me real warm.

I started with some good joint mobility drills and then some Indianclub Swinging #1-5
Some low body stretching and mobility work came next

Then it was time for some good old practice.
Brettzell
Windmill 16kg 5/5
Brettzell 2.0
Windmill 20kg 5/5

Then 45 minutes of 24kg Swings =) i did 557 today
I did them in ladder fashion from 24 swings down to 2 then up again to 24 and then down again to the time was ended. I did both 2H and 1H swings

It was a nice one indeed =)

[joakimRKC]

PR on the presses today =)
I fells good now after the practice =) i did a Personal best today on the double Kettlebell presses ;)

To be good at presses you have to press a lot )=


Todays practice
Indianclub swinging 15minutes #1-5
Brettzell
Some stretch with the TRX for the shoulders
Press warm up done in Tall kneeling
5/5 16kg
4/4 20kg
3/3 24kg
And on to the real work
Double Military presses with 28+28kg
10sets of 2reps and 1 set of 1 rep and 1 fail Pb

Vo2max 32kg swings 10reps per round 14 rounds

Snatch 28kg as practice 5/5

And some stretching as cool down

[joakimRKC]

1009 swing over the day today =)
Last year there was a 1000 swing day around the Holidays so i did the same this year =)

1day and 1000 swings.

I started 09:30 this morning and ended now 17:45 having done 1009 swings with the 28kg =)
Thats 28252kg swinging.
I think i am going to fell this in the morning but thats Hard style hahahaha.

Have a nice day tomorrow and eat well.

2VL4B9qMYN0&feature=player_embedded

[joakimRKC]

Let the pain leave the Temple
It Holidays and my Temple has mental pain =( the scares of the past opens up a bit.
So what do i do? i treat the pain whit pain =) ( never train in pain but you get what i mean ;) )

So i started with some nice warm up doing some mobility drills and movement drills.
Then i was the TRX that got to take care of me today, that and the Clubbell that i havent used in a long wail ( Thank Mr Rif you gave me some inspiration to use it again).

TRX 45sec work with 15 sec rest for two rounds

Over head squats
Pistols
Low back rows
Triceps Kick backs/Triceps press
Biceps curl
Low chest press
Shoulders Y and I
Shoulders T and M
Kneeling roll outs
Hip and hamstring curl
Body saw
And Hindu push up on push up board

Then some Barbarian presses with a 15 Ib clubbell
5/5
8/8
10/10

Here is Master RKC Mark Reifkind doing them

U-grbpA6t3c&feature=player_embedded


Then some nice stretching

[the_matsson]

Hah, clubbell, skönt träningsredskap! :D

[joakimRKC]

The Big Bang Theory and some pressing
Its Monday and press day so i did some pressing and watching The Big Bang Theory ( watching in the rest time )

I started with some Indianclub swinging, doing movement #1-2 and #4-5 from The Club Swinging essentials DVD .
The #4-5 movement really work the brain =)

then some Tall kneeling Halos with the 16kg and some tall kneeling presses.
16kg 5/5
20kg 4/4
24kg 3/3
28kg 1/1

Some Brettzells to get the T-spine some movement then on to pressing.

Double 28kg presses
11 sets of 2:s was it today, i didnt fell that happy with the form but i was i little stronger today so that was good.

Vo2Max Swinging
14 rounds of 32kg swings ( i did 8 reps a round today)

And ended with some snatch fell with the 28kg 7/7

I fell it in my legs from the TRX work yesterday so the swing was hard today

[joakimRKC]

Hah, clubbell, skönt träningsredskap! :D


jepp :) har inte kört med dom på länge men jag ska börja plocka fram dom lite mer då det är skönt för axlarna .
Certifierade mig som Clubbell instruktör 2008 för Scott Sonnon men har inte kört så mycket på ett långt tag.
men man kanske har hittat tillbaks igen :thumbup:

[joakimRKC]

The body is one from top to toe
I had a low practice day today with only some stretching with the TRX.
It felt good to just stretch and breath =)

Here is a clip from Anatomy Trains Revealed
How the Body is connect thou fascia

ZyU7SsQmVRE&feature=player_embedded

[joakimRKC]

Swings the center of universe for a RKC =)
It was a short but heavy practice today.
Swings and Cleans with double Kettlebell =)

I started with some Indianclub drills #1-5
Then ASLR correction exercise ( i do this every training but seldom writ it )

Then i started with my practice

All my Swings and Clean are with double Kettlebells.

Swings 28+28 5, 24+24 5, 20+20 5 , 16+16 5 Swings and 15 seconds rest between
Clean 28+28 5, 24+24 5, 20+20 5, 16+16 5 Cleans and 15 seconds rest here to.

Rest 2minutes

Swings 28+28 10, 24+24 10, 20+20 10, 16+16 10 with 30seconds rest between
Clean 28+28 4, 24+24 4, 20+20 4, 16+16 4 and 30 seconds here as well

2minutes rest

Swings 28+28 15, 24+24 15, 20+20 15, 16+16 15 with 45 seconds rest
Clean 28+28 3, 24+24 3, 20+20 3, 16+16 3 cleans with same rest as Swings

2 minutes rest

Swings 28+28 10, 24+24 10, 20+20 10, 16+16 10 and down to 30seconds rest again
Clean 28+28 2, 24+24 2, 20+20 2, 16+16 2 cleans 30second as well

2 minutes rest

Swings 28+28 5, 24+24 5, 20+20 5, 16+16 5 and down to 15 seconds =)
Clean 28+28 1, 24+24 1, 20+20 1, 16+16 1 and 15 secons here to

Done =)
And 5 pumps as cool down

[joakimRKC]

A new year, a new game but i am still doing nearly the same
It is a new year and i fell its going to be a good one. Training for better skills and learning more about being better as a person.

I have chanced my diet some now from Warrior diet to Eatstopeat, it nearly the same but different =)

bradpilon.com (http://bradpilon.com/)

He has a saying that i fink is a good one
“Before you study Nutrition, food is food and drink is drink; while
you are studying nutrition, food is no longer food and drink is no
longer drink; but once you have had enlightenment, food is once
...again food and drink is again drink.”

And its the same with training, KISS is my thing.

Todays training (the new years first)
15 minutes of movements drills
Swing warm up 16kg 5/5, 20kg 10/10
Then 20 minutes of 1 hand Swinging with the 24kg
I did 260 today.
5* 10/10
2*15/15
5*10/10

I am doing 20 minutes but i am aiming to do more and more every time.

Ended with breathing and relaxing work.

[joakimRKC]

A nice one down in the books.
It was a nice practice today doing some short work with double Kettlebell and Clubbell =)
Mr Mark Refkiend has put me back on playing with the Clubbells =) its fun but i would like to have some heavier ones.

But you take what you have and do good with that ;)

Went thou the TRX essentials Flexibility DVD first (i like this one)
Then on to some double 20kg Kettlebell Swings.
10 every minute for ten minutes 100
Clubbells Barbarian one arm presses,
10Ibs 10/10
15Ibs 5/5, 7/7, 10/10, 10/10
It would be fun to have 20Ibs to.

iC21hySyNRg




And later on today i will do some relaxing for shoulders and back/hip.

[joakimRKC]

Haven't written here for a while .

And you my wounder.
Here is why

A nice night of sleep is a luxury i havent had for weeks now =(
Been waking up several time per night having stress like hell. Living the days with mental pain, my head is spinning with thoughts and my chest is full of tears.
Why you wounder, my life is going in to the fight of my life. Battling the system in Sweden for some mental rest and a life i can handle. To be a veteran in Sweden is to be a used thing that no one wants to handle and be responsible for =(


But i will be back, trust me. i dont just lay down and die

[kettlebellGuden]

Haven't written here for a while .

And you my wounder.
Here is why

A nice night of sleep is a luxury i havent had for weeks now =(
Been waking up several time per night having stress like hell. Living the days with mental pain, my head is spinning with thoughts and my chest is full of tears.
Why you wounder, my life is going in to the fight of my life. Battling the system in Sweden for some mental rest and a life i can handle. To be a veteran in Sweden is to be a used thing that no one wants to handle and be responsible for =(


But i will be back, trust me. i dont just lay down and die

Jag lyssnade på radioprogrammet. Vad kan man säga annat än kämpa på, och take care!

[joakimRKC]

Lets get back on track =)
Went to my meeting today and it wasn't so bad, was real tired when i came home but couldn't relax (my little brain went high wire) so i did a practice instead of napping.

Started with Indianclub practice #1-5
Shot a clip to and checked my form, not that bad.

xU6lnrSp-LE&feature=player_embedded

Then some Brettzell 2.0 and Mr Reifkind Lats stretch.

1 round of
3 Swing
3 Clean
3 Press
3 Squats
3 Swing
With double 28kg

1round of
3 Press
5 squats
5 Cleans
With double 28kg

1 round of
3 Clean
3 Squats
With double 32kg

It was nice.
got the ide of Max Shank RKC II

FOnezKHC5AI&feature=player_embedded


Ok he did it with bigger bells but he is an animal =)

Ended my practice with Iranian Mill with to 15 Ibs clubbells
2*5

[joakimRKC]

Keeping it basic
As soon people see a Kettlebell they think that they are masters on it, some says that the want more and are fabricating new exercises (yes i have seen some CRAZY stuff on Youtube) instead of learning how to do the basic right first.
And do you know??? You just need the basics, they are the best.
So i say Swing Swing Swing Clean Press Snatch TGU and Swings maybe some Clean and jerk

So today (as half my practices) it was SWINGS =)

First some nice mobility drills exercises of mobility for the neck
Foam roller work
Stick work
Toe touch
ASLR

Swings 16kg 10 2H 5/5
20kg 10 2H 5/5

25 minutes of swinging with the 24kg both 2H and 1H
334 swings

Then some overhead walks
14meters 1 arm 24kg L/R
14meters double over head walk 2*20kg

And some Crocodile breath 8minutes

[joakimRKC]

Go heavy or go home
Thats a thing i hear at the gym's some time from people who are just thinking weight not movement, and often they have bad form when they train and get hurt a lot.
Then there are the other ones who says that you cant go heavy with Kettlebell because the aren't heavy enough.

Ok they sure dont have done a practice with the RKC`s, when you go heavy keep your form for safety and for the best efficiency possible.
And yes you can go heavy just keep good form, today i did a power practice and i went heavy (its heavy for me).

I started with some light joint mobility drills and some stretching.
warm up
16kg 10 2H swings, 5/5 swings, 5/5 snatch
20kg 5/5 swings, 5/5 snatch
24kg 5/5 swings, 5/5 snatch
28kg 5/5 swings

Then 5/5*10 snatch 28kg
10*5 swings with double 28kg bells
and ended with 5*3 squats with double 28kg

A nice practice that gave me a run for my money and it took 45minutes.

Here is a drill i do every night now, i do it for about 5-7minutes so i am relaxed then i stay in that pose and takes a stick with both hand and relax my shoulder in to over head stretch and stay there for 5-7 minutes.

rqNnmC09eUU&feature=player_embedded





I fell that i have fund a lot of new movement in my shoulders by doing this one.

[joakimRKC]

Back on track =)


After last weeks neck and back correction at the naprapath i didnt train any kettlebell moves for a week so the body could re just it self.
But it was time to get back on track again today =)

After a week with just mobility drills it was time to hit the Kettlebells and this is how i did it today.
Mobility warm up
Swing warm up: 16kg 10 2H, 20kg 10 2H, 24kg 10 2H
Swings 2H in ladder fashion from 20-2-20, 220 swing.
TRX assisting pistols 5/5 with slow dissent.
One leg dead lift 5/5*2 with 16kg
__________________

[joakimRKC]

PR on presses today =)
After a week of and had my back/neck fixed it fells good so it was fun to see how the presses today would feel, has my shoulder gotten better ?

I started with some TRX stretching going from the top to the bottom and it was real nice.
some light Indian club swinging #1-2
Then press warm up
16+16*2
20+20*2
24+24*2

then i was of and it felt awesome.
15 set of two`s with 28+28kg bells a new PR (i did 12 set last time) and there were no pain.

After that was the TRX.
Took 10 exercises and did them in 45seconds work 15sec rest.

Now i am satisfied big time =) But were do i go from here? to press 28+32 for two`s or 28+28 for three`s? I dont know but it will revile itself soon =)

[joakimRKC]

Haven't been writing for some time.
But i have been training as normal =)

Since my press day last week i have done two Swing practice, one on Friday and one on Monday.
Monday and Friday are my Swing days, just doing a lot of swings.
I have also maid Tuesday and Thursday my mobility drill days with stretching and movement .

Wednesday are heavy double Kettlebell day =)

And from this week Saturdays are press and TRX days =) so lets see how that works.

[joakimRKC]

Nooooooooooooo!
Wendsay and i should be playing with my 28:th and what happened my neck flipped me the bird =(
I have had some stiffness in my neck and right traps but i felt that after a lot of warm ups it felt
better and i could go heavy. But h*ll no.
In the second set the trap gave out.
So i couldn't move my head and it was painful.
After o long agony night i got it a bit better when i was at my physical therapists ( i have started to practice Kettlebell with him and a yoga instructor)
So it fells better but far from Ok =( so no more presses for some time and just light swings (light not simple)

Here is what i did before it said no more.

Movement drill and stretching with the TRX
Joint mobility drills.
Swing warm up
16kg 1* 10
20kg 1*10
24kg 1*10
Double Kettlebell
16kg swings 5, 1 clean, 5 presses and 5 squats
20kg the same
24kg 5 swings, 1 clean and 3presses

And then to work
Double 28kg Kettlebells
5 Swings, 5 cleans, 3 presses and 5 squats
It felt heavier then use all =(

Double 28kg Kettlebels
5 swings, 5 clean and 2 press and on the second it went baam bully booom in the trap.

So it was the end with that practice and some ice on it instead.

So today its just stretching with the TRX and if it fells good i will be doing light 16kg swings

[joakimRKC]

Light, fast and nice
I haven't done any Kettlebell practice since last Wednesday =( but i have done a lot of joint mobility work with my beck and traps so it is mush better today.
I did a small practice with two friends last Thursday and the loved it and i did one for Sweden`s best Kickbox club on Saturday, it was only 45minutes so i showed the Swing but they found it very interesting ;)

And i started to practice today again with light TGU, Swings and Snatches

First some Mobility drills for the neck
ASLR work
Some grip work 5/5 with the trainer, 2/2 CoC1#, 1/1 Coc2#
TGU
12kg 3/3
20kg2/2
Slow and controlled so i got all the movement right.
200 Swings with a 20kg
50Snatch with a 20kg 5/5

It felt good so i am happy again.

[joakimRKC]

Some Reifind swing work
I did get inspired by Master RKC Mark Reifkind to do this workout today.
Mark is one of the people i have a lot of respect for because he KNOWS training.
And i took my Golf Pro Client with me so he got a real good training to =)

We started with some joint mobility drills for the neck and shoulders and some toe touch
Then Swing warm ups

2H 10 with 16kg
5/5 16kg
10 2H 20kg

Then it was of ;)
We did it as one worked one rest so not mush rest time.
I started with the 20kg (Vincent with 16kg)
5*10/10

Me 24kg (20kg)
5*10/10

Me 28kg (24kg 7/7 reps for Vincent)
5*10/10

32kg (24kg 5/5 Vincent)
5*5/5

A pretty short and nice practice that we are going to fell tomorrow =)

[joakimRKC]

Swing, Clean and Squats =)
Ok lets fill in what i have done since last time should i? =)
I took Friday of because i went to Tommy Bloms mobility seminar and i didnt need to be stiffer than i am hahaha.
We had a great time in Tommys place doing a lot of stretching and mobility drills so i felt in my body the whole Sunday =)

ERIX7gJMsuk


Monday was i TGU and Swing day
TGU
3/3 16kg
2/2 20kg
1/1 24kg

Swings 24kg
Ladder from 20 down to 1 and up to 20 again

Today Wednesday
Swings, Cleans and Squats with double Kettlebell
16kg 5Swings, 5Cleans, 5squats
20kg 5Swings, 5Cleans, 5squats
24kg 10Swings, 5Cleans, 5squats *2
28kg 5Swings, 5Cleans, 5squats

Light LCCMP (long cycle clean and military press)
2 Ladders of 1 to 5 with 24kg bell

It was a nice one =)

[joakimRKC]

Fridays training
Wow what i am done this Friday =(
Slept to 10 a`clock this morning, that wasnt good.

I have drop t like 4kg (9ib) this tree weeks so i am happy for that but the training was lie i was running in glue today.

It was Swing day today and i set my Gymboss at 25/35 (swing/rest) and did that for 10minutes (i should have done it for 30minutes but i felt like i dropped my for in the end so 10 was it)

But i started with some stretching and mobility work, i use my TRX a lot for my warm up its a good tool =)
Then some naked TGU in a very slow and controlled manner to fell were i have do adjust my body and do so.
after that the Swing
Warm up 16kg 10/10
20kg 10/10*2
And the the 10minutes

After that some light Snatching
24kg 4/4/4/3/3

And some Windmill stretch 5/5

Now it a big cup of coffee =)

[joakimRKC]

First day of ROP
I am going to do Rite Of the Passage from enter The Kettlebell (ETK) by Pavel so i can press half my body weight and do 200 24kg Snatch in 10minutes.

To do so i am following a simple (not easy) program by Pavel, ROP and today was day one.

So follow along and see what happens =)

Day one.
I started with Joint mobility
Indianclub drills 5minutes #1-5
Some swing/Snatch warm up
16kg 5/5 swings and direct 5/5 Snatch
20kg in the same mater
24kg 5/5 swings

5 Minutes of 50% 24kg Snatches
5*5/5

Then Clean and Military presses 28kg
3 Ladders of 1 up to 3 (18 presses)

Ended with some good hip stretch =)

Here is how we play in the RKC (C&MP)

iGhq5V_1fFA

[kettlebellGuden]

Härligt att du är igång med ROP!

[joakimRKC]

TRX fun
Did some TRX training today and some Indianclub practice.
Its good to do something light on days when i am not practicing Kettlebell so TRX is a good tool for that =)

My Friend and RKC instructor Neghar is a beautiful girl and she is super strong . She is showing that grace, beauty and femininity girls can be awesome strong to .

Here she is doing a TGU with a 32kg

F1CvxxumSR4&feature=player_embedded

[joakimRKC]

Kettlebell and hand care
What about calisters in your hand after Kettlebell work ?
To have them is not good and they will tear after a while so take care of your hand even if you think its sissy, ITS NOT =)

Xv7oDM30sFM


I did my Second day on ROP and thats Medium day
Mobility work came first, its a must to do for healthy joint
Then some Halos with the 16kg 10/10
Some shoulder stretch and movement drill with the TRX

Press and Swing warm ups
16kg 5/5 press and 5/5 swings
20kg 5/5 press and 5/5 swings
24kg 5/5 swings

Time to Clean and press
4 ladders of 1-3 with the 28kg
It felt nice and NO bad filling in my shoulders =)

7:30 minutes of Swings with the 24kg
10/10 and i did 100

[joakimRKC]

Härligt att du är igång med ROP!

Dags att komma upp i vikt och antal, vi får se vart det slutar denna gången

[joakimRKC]

Cleans and TGU =)
Thursdays training was a hard but fun one =)
To be a strong presser you have to have a crisp Clean so on the ROP we do heavy cleans,this makes you get strong and prepared for load.
Also heavy TGU to get my back and shoulder work under a bit heavier load than the press.


So here we go
Started with some joint mobility drill and light stretching
Some naked TGU and light Cleans
Some swinging 24kg 10/10*2

And of we go
5/5 Cleans with a 32kg and then 1/1 TGU at the same weight 32kg and i did that 5 times,
so 25/25 Cleans and 5/5 TGU.
After that some heavy swinging 2*10/10 32kg
And Snatch 2*5/5 28kg

It felt nice and stable =)

Here is what you do if you havent a Kettlebell to play with =)

Yge-avhwPCo

[joakimRKC]

First heavy ROP day =)
Today was my first heavy ROP day and it was fun, it felt like i have some more to give in the presses so we have to see how it ends.

I should have done this day yesterday but i held a Workshop that took most of the day, so i felt like i couldn't perform my best after that so i but it for to day instead.

First of was the joint mobility (this is a thing you should do every day, its that good)
Some stretching with my TRX
Warm up
3/3 presses and 5/5 swings 20kg
5/5 presses and 5/5 swings
10/10 swings 24kg

LCCP (Long cycle clean and press)
5 ladders of 1-3 with the 28kg ( the 4:th ladder was from3-1 instead because i was so in to cleaning perfect and i missed the clean on the first so i got angry at my self and did a 3/3 first, i didnt think right. But when i put the weight down i understood what i have done hehehehe)

10minutes of 24kg Swinging 203

and as a cool down, cleaning my house =)

[joakimRKC]

ROP light day
I did my heavy day yesterday and should have had one day of but this week i can train the days i should so i had my Light day today.

Started with some good joint mobility
Then some TRX shoulder stretching
3 Pumps
Kettlebell warm up
20kg Swings 5/5
20kg Presses 3/3
20kg Snatch 5/5
20kg Presses 5/5

Then i got down to get some good work in =)
3 Ladders of 28kg LCCP 1-4 and it felt good =)
50% Snatching for 5minutes 60 Snatches

It was a nice one, but tomorrow i am going to take a real slow day of training.

[joakimRKC]

ROP medium day
Was at a meeting today with people from the authority's so i am a bit tired, first i was thinking not to train but i needed to get some stress out of the system so i did anyhow =)

It went well and i did one more ladder of 1-4 today in the LCCP.

Here is what i did.
Joint mobility
Press warm up
12kg 5/5
20kg 5/5
24kg3/3 and some swings

Then it was Clean and press time.
4 ladders with the 28kg from 1 to 4 and it felt good.

8 minutes of Swings (70%) 136 swings

Now i am relaxed and tired so it was a good one =)

[joakimRKC]

Is Spring showing its face?
It sunny today so it looks like the Spring is coming =) I cant wait to get my Kettlebells outside in the sun and train.
But for now i train inside were its warm.

It was my Heavy ROP day and i felt a bit tired so it was just to shake it away and get going =)

Started with some nice joint mobility and some stretch with my TRX.

Took my 2Ibs Indianclubs and practice my Swinging today #1-5
It is a big different between the 1Ibs and the 2Ibs WOW it fells better with the 1Ibs so i am going to stick to them.

Did some pres warm ups, 20kg 5/5

then it was of to do the LCCP with the 28kg
5 Ladders of 1 to 4 and it felt nice =)

Did 10minutes of Swinging with the 24kg and did 206 swings

It was a nice one and by this time next week i am in US and learning Indianclub swinging =)

[joakimRKC]

Presses and Snatch =)
It was a light ROP day today and i went up to 5/5 on one ladder today, it felt good but i am going to slow down the progress now when its up to putting 5/5 in to the ladders.
Slow is stronger =)

Did some nice joint mobility for starter and TRX stretching.
Some nice Indainclub swinging to (it has really made a big impact on my shoulders)
ASLR
Press warm ups 5/5 16kg and 4/4 20kg

LCCP 1 ladder of 1-5 and 2 ladders of 1-4 with the 28kg bell

3*10/10 24kg Snatches done under 4:30 in a light and slow fashion.

Ended with some hip stretch ;)

[joakimRKC]

Minneapolis here i come
I am packed and mental ready =) and its 2330 here in Sweden soon and thats my cue for the start on my looooong trip ti Minneapolis and the CICS with good friends.



Have a nice weekend and see you all on Tuesday.