Monday, December 21, 2009

Today's Practice: RKC II Prep

100 presses per arm with the 24kg
50 bodyweight single leg squats (a.k.a. pistols) per leg
75 reps of pullups variations (cumulative total)
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[Following techniques with 24kg.]
Bent Press Into Overhead Squat  5 per arm
Windmills 5 per arm
Snatches, Swings, and hand-to-hand kettlebell juggling. 10 minutes
Dikul's Back Health Complex
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Did you Know?

Head strength coaches for Cincinnati Bengals and Washington Redskins have taken and passed the RKC.

World Power Lifting Champion Donnie Thompson is an RKC.

World renown physical therapist and creator of the Function Movement Screen, Gray Cook is an RKC.

Strength and Conditioning Coach for the Danish Olympic Team, Kenneth Jay is a Master RKC.

Olympic Silver Medalist, Mark O'Madsen is an RKC.

World Famous Strength Coach Dan John is an RKC.

RKC Quotes

"Kettlebell training will make you a better man.. even if you're a woman. If you don't know how, I'll show you. If you don't want to, I'll make you! " - Pavel Tsatsouline
"The Swings WILL continue until morale improves!" - Banner hanging at Lone Star Kettlebell in Lubbock TX.
"Anyone can swing a Kettlebell, but not everyone knows how to do the Kettlebell swing." - Master RKC Brett Jones
"Strength is a skill, so is endurance, so is flexibility!" - Pavel Tsatsouline

Scott Stevens, RKC & Pavel Tsatouline

Scott Stevens, RKC & Pavel Tsatouline