Congratulations to Mark Dungan, RKC

Congratulations to Mark Dungan of Omaha, NE who recently earned his RKC instructor certification.

More Student Reviews

Great Instructor and Workout
Rated 10 out of 10 

I normally kettlebell in Seattle, but dropped in on one of Scott's classes while in Omaha visiting relatives. It was a vigorous workout in a nice space with fun people. Scott's instruction is clearly top notch as his students have great form and I learned some new tricks on cleaning up my own form. Omaha is lucky to have an instructor of his caliber. I'll definitely stop in again when I'm back in Omaha for the holidays.
Amy - Seattle, WA 

Great Personal Instruction 
Rated 10 out of 10 

I began working out with kettlebells a few months ago and had made some steady progress on my own with the foundational lifts. I plan to head to an RKC sometime this next year and decided to seek out the help of an RKC instructor. My personal session with John Stevens was intense both physically and mentally. He was very knowledgable about proper technique and movement and able to help me work on some flexibility issues i had. After working with John I definitely have gained a much better understanding of the fundamentals of kettlebell training and the RKC. I now know the true meaning of Hardstyle!

Nick - lincoln, NE

Today's Workout

• PressUp-Getups 2 per side = 26 presses per arm
• Double Kettlebell Circuit consisting of
  Overhead Walking, Deadlifts, Swings, Cleans, Presses, Squats, High Pulls and plank.
• 640 One-Handed Hardstyle Kettlebell Swings.

Wring out the sweat from your shirt by the bucket load.

Today's Group Workout

1. RKC Tead Leader Paul Daniels' "PressUp/GetUp"
2. RKC Team Leader Dan John's "Armor Training"
3. Double Kettlebell "Stacking" workout inspired by Sr. RKC David Whitley
    Active Rest between drills = Walk with KBs locked out overhead, 15 second plank, 15 Fast & Loose
4. Single Kettlebell Snatches: 5-minutes or 100 reps. Whichever happens first.
5. The Brettzel

The result: Lots of happy noises, sweating and some under-the-breath cursing.  Enjoy the Pain.

You are welcome. 

Like Vikings

Today's Theme: Viking Warrior Conditioning.
Three of the six students in class set new personal bests in the 15:15 snatch protocol!

Today's Group Training
PRESS: 20 minutes of  Turkish Get-Ups  (RKC Approved Hardstyle)
PULL: 20 minutes of RKC Hardstyle Snatches...like a Viking!   Watching a room full of adults torture themselves like this for 20-minutes brought a tear to my eye, a tiny tear. Very inspiring.

Today's Personal Training
PRESS: One Arm Press Ladders with the 36kg kettlebell.  5 Ladders of 3 rungs = 30 presses per arm.
PULL: 9 rounds of  Snatches. 20 reps every 36 seconds.  (My forearms are still quivering making it difficult to type)

Today's Practice

The Turkish Get-Up/Press-Up
The Press-Up Get-Up is a  recent contribution to the RKC community by RKC Team Leader Paul Daniels.
It is a simple but sinister deviation of the RKC Get-Up with presses mixed in at specific points on the way up and down.  The elbow is either locked out or in the process of pressing non-stop throughout a slow deliberate getup. The time under tension is no joke and it's a great way to learn a lot about your shoulder.  Just one rep per side can be a smoker. Use good judgement and start light.

Russian Ladders
The following drills were performed using Russian Ladders, one of the most popular reps and set schemes used in the RKC community.  RKC instructors are known for their devious and creative use of ladder variations. Ladders are great way to get a lot of work done while remaining relatively fresh.  You start off easy, then finish with an all out effort and repeat. It's a good time and a smart way to train.

• Viking Push Press
  This technique devised by Master RKC Kenneth Jay works fast twitch explosive movement. As the name implies it is a variation on a push press. No rest in the bottom position is allowed.
  
  
• Front Raise Snatch
  A cool variation of the snatch that is destined to throw slow front raises on history's junk pile. This technique forces tension in the abs and glutes and builds impressive shoulders.

Double Military Press & Double Front Squat E.D.T.
Finish up with a smoker!
Escalating Density Training by Charles Staley is a simple but brilliant way to simultaneously work strength and cardio.  The idea is set your own personal record beating your initial score by prescribed percentage before increasing the load.  Today featured a 15 minute beat-down consisting of double Kettlebell Presses and Front Squats.  Pain is Good!

Cool Down & Stretch

Congratulations!
Congratulations to Dan, a hard-living comrade who set a new Personal Record today during his EDT session.  Dan is an Omaha Fire Chief who is two weeks out from participating in the Omaha Firefighter Combat Challenge and still setting PRs. His training consists of a combination of Kenneth Jay's Viking Warrior Conditioning and Escalating Density Training. He is on course to beat his time from last year and score a sub 2':30" placing him among the elite!

Today's Practice

• Five Get-Ups per arm: Stand-up walk to the other end of the room in the overhead lockout, get-down, switch arms, repeat.
• Press & Squat Weight Ladders (Easy Day)
  Use three different sized kettlebells: Light, Medium & Heavy.
  Partner Up. You Go, I Go format.
  1 clean & press Left, 1 clean &  press Right > rest > 2 C&P L, 2 R > rest > 3 C&P L, 3 R > rest
  2 goblet squats > rest > 3 goblet squats > rest > 5 goblet squats > rest
  Repeat with the medium kettlebell.
  Repeat with the heavy kettlebell.
• Hardstyle Snatches for the Remainder of the Class
  15 seconds work >  15 seconds rest > switch arms > repeat
  Everyone used the kettlebell and cadence as prescribed by their CMVO2 test.
• Stretch