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  1. #1
    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    Default VO2Max Protocol, Guacamole and Passing Out Face Down (Orlando RKC Saturday Part 3)

    The last bit of the Saturday Orlando RKC recap article - there's even a picture this time!

    Fresh, or fresh enough back from another break, we were introduced (or rather re-introduced, since most everyone had prepared for the initial RKC snatch test) to the kettlebell snatch by RKC Team Leader Franz Snideman. The snatch is often referred to in the RKC as the "Czar of the kettlebell lifts" - mainly because practicing this intense exercise can lead to amazing strength and endurance gains. The snatch and swing have done so much for me personally that its nearly hard to describe - the effect on other activities like running (people, having seen what I can do have said "I didn't know you were a runner!" I reply "uummm I'm NOT!"), jumping higher, and over all general athleticism. Things are just... easier.. in general. Besides, doing high rep snatches over long periods of time, like with the training protocols set forth in Viking Warrior Conditioning, will allow you to destroy those silly elliptical machines, should you feel the need to (more on that later).

    Like the swing, the kettlebell snatch is very much a ballistic/explosive full body exercise - effecting everything right down to the grip strength of your individual fingers. Visualization is key in teaching the snatch to someone - as the movement can sometimes be very unusual at first. We were encouraged to teach the snatch almost from a negative standpoint - having the client press a kettlebell overhead, adjusting this locked out position (shoulder down, please) and becoming comfortable with it. This is also a good way to screen for flexibility issues - sometimes people will have a hard time keeping the kettlebell slightly behind themselves at the lock out position - some people simply will not be ready to learn the snatch without extra training and drills.
    Read the whole thing here: Kettlebell Snatch, VO2 Max Protocol, Guacamole, Steak and Passing Out Face Down (RKC Saturday Part 3) | GiryaGirl.com
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  2. #2
    John Du Cane is offline Administrator
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    I am glad for all of our sakes that you were kind enough not to stick your head in the guacamole, particularly as I remember talking to you for a few minutes right by the guacamole bowl... Great blog piece, BTW, keep it coming...

    For what are probably reasons of self preservation, I often crave foods with high potassium and certain saturated fats - no idea, but it seems to work. The chips.. merely an afterthought/delivery device as I try to maintain civil human dignity while quickly eating as much guacamole as possible, even though I kind of wanted to just pick up the bowl and stick my head in it.

  3. #3
    Rambodoc is offline Senior Member
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    Really enjoyed your posts.
    BMI--Fat Loss For Life
    Practising moves (for self-learning) on You Tube: www.youtube.com/thekbdoc

    There is an RKC in every surgeon (like me, as a random example).

  4. #4
    Maelstrom's Avatar
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    Quote Originally Posted by John Du Cane View Post
    I am glad for all of our sakes that you were kind enough not to stick your head in the guacamole, particularly as I remember talking to you for a few minutes right by the guacamole bowl... Great blog piece, BTW, keep it coming...
    Oh right, yes that would have been awkward! Glad you like the blog - I still need to write up Sunday's experiences as well
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  5. #5
    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    Quote Originally Posted by Rambodoc View Post
    Really enjoyed your posts.
    Thank you! It helps to know that people are reading them
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  6. #6
    Kristina is offline Member
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    I've loved reading your posts. In fact, I sit here waiting for the next installment...okay maybe not that crazy, but you get the idea. Can't wait to read about Sunday.

    Thanks!
    Kristina

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