Monday, May 18, 2009

Quest for RKC - Week 2 of 16

Hello everyone out there, hope that the week is treating you well. Nikki and I had a very productive week 2 on our 16 week quest for RKC San Diego. We made it to 3 kettlebell classes this past week. During class we worked on viking push presses, goblet squats, TGU's (Nik did a few rounds with a 20kg and Mark did the majority of his with a 12kg and 24kg at the same time), elevated split squats and some pushups, and of course TONS of swings!

With our at home workouts, we started our Rite of Passage Clean and Press ladders- 3 ladders of 3 rungs with for the heavy day and adjusted for the light and moderate days. Saturday we did a 5min snatch test--both of us hit our numbers. We also did 10 min of double swings (Nik with a 16kg, Mark with a 24kg), 20 sec work, 40 sec rest. We squeezed in a few more similar workouts during the week.

Below is Sunday's workout. We took the Tracy Reifkind , RKC workout and adjusted it some to use 2 kb's to get us prepared for RKC:)


The Double Kettlebell Circuit
(Nik did 2x12kg, Mark did 2x16kg)

Set one:

20 double swings
20 transfers w/1 kettlebell (DARCs)

Set two:

20 double swings
1 transfer 40 times

Set three:

15 double swings
15 transfers

Set Four:

One double swing, 1 double Clean, Press: 10 reps
then 10 transfers
Set Five:

One double swing, 1 double Clean, Press: 10 reps
then transfer10 times

Set Six:

One double swing, one double snatch, 10 reps
then 10 Transfers (DARCs)
Set Seven:

One double swing, one double snatch: 10 reps
Then 10 transfers (DARCs)


Below is Tracy's original workout:



The Kettlebell Circuit
(all done with 26# kb)

Set one:
20 swings left, Transfer 20 swings right
20 transfers (DARCs)

Set two:
10 swings left, Transfer
10 swings right
1 swing, one transfer, 40 times

Set three:

One swing, one transfer 30 times

Set Four:

One swing, Clean, Press: 10 reps per
arm then transfer to opposite arm

Set Five:

One swing, Clean, Press: one rep per
arm then transfer10 times
then 10 Transfers (DARCs)

Set Six:

One swing, one snatch, 10 reps per
arm then transfer to opposite arm
then 10 Transfers (DARCs)

Set Seven:

One swing, one snatch per arm then
transfer ten times
Then 10 transfers (DARCs)

2 comments:

  1. Hey guys! Just wanted to wish you good luck in your quest for RKC certification.

    Aaron

    ReplyDelete

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