Saturday, October 30, 2010

Today's Training

Comrade Aleks Salkin, RKC taught today as guest instructor to a full house.
The session was well structured consisting of a warm-up, getups & swings, a nice progression of cleans, presses, squats and high pulls > a "RKC Grad Challenge" and more swings mixed with breathing ladders...


My Personal Training consist of quick double kettlebell session using the following progression

Using two 24kg kettlebells, one in each hand
Round 1
1 x ( Snatch > Clean > Press > Squat )> 5 swings
2 x ( Snatch > Clean > Press > Squat )> 10 swings
3 x ( Snatch > Clean > Press > Squat )> 15 swings

Rest & repeat for a total of three rounds

Short, brutal and satisfying.
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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