 Brian Copeland RKC
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Last Activity: 11-03-2009 07:49 PM
About Me
- About Brian Copeland RKC
- Biography
- Instructor in: RKC Kettlebell, Jeet Kune Do, Self-Defense, Z-Health, nutrition. Kettlebell gym owner
- Location
- Aurora, Colorado, USA
- Interests
- Martial Arts, Learning Languages, Learning about the human body/nervous system, Anime/Sci-fi
- Occupation
- Full time kettlebell, self-defense, Z-Health performance specialist
-
Signature
- Train Like An ATHLETE Not A Hamster!
Brian Copeland
RKC
PFS
Z-Health Movement Reeducation & Integration Specialist (R,I)
Progressive Fighting Systems/Jeet Kune Do Instructor
http://www.bccorefitness.com/
http://www.progressivecombatsystems.com/
brian@bccorefitness.com
To read my testimonials or to write one visit: http://www.dragondoor.com/cgi-bin/in...e=754&rm=mode2
- Train Like An ATHLETE Not A Hamster!
Blog
View Brian Copeland RKC's BlogRecent Entries
Latest Entry
Posted in Training Log
Tuesday ------------------- WEEK 4 BACK OFF WEEK
Martial Arts on heavy bag
- jabs, jab-cross, combos, trapping into headbutts knees and elbows
RKC Snatch Test, 64 (32L 32R) with the 53
Already in a state of fatigue from the bag work but went right into the snatches, grip and arm got a little tired. The cardio was fine no doubt due to all of the Tabatas with the 70 lber.
Martial Arts on heavy bag
- jabs, jab-cross, combos, trapping into headbutts knees and elbows
RKC Snatch Test, 64 (32L 32R) with the 53
Already in a state of fatigue from the bag work but went right into the snatches, grip and arm got a little tired. The cardio was fine no doubt due to all of the Tabatas with the 70 lber.
Posted in Training Log
Saturday Lower/Grip/Cardio ------------------- WEEK 3
? mins - drove to help a friend fix a flat tire and then came back to finish session.
A PISTOLS/ 62/ 1,1,1 -------------------------------------- 3 med/hard
B SNATCHES: Tabata Protocol w/ 70/ 10 rounds @ 7 per round ------ 70 reps in 4:50 min/ med/hard
C PINCH BLOCK: 40/ 4 sec, 3s, 3s ---------------------------- 10 seconds hard
D1 CAPTAINS OF CRUSH: #1/ 12,7,3 --------------------------...
? mins - drove to help a friend fix a flat tire and then came back to finish session.
A PISTOLS/ 62/ 1,1,1 -------------------------------------- 3 med/hard
B SNATCHES: Tabata Protocol w/ 70/ 10 rounds @ 7 per round ------ 70 reps in 4:50 min/ med/hard
C PINCH BLOCK: 40/ 4 sec, 3s, 3s ---------------------------- 10 seconds hard
D1 CAPTAINS OF CRUSH: #1/ 12,7,3 --------------------------...
Posted in Training Log
Friday Ankle ------------------- WEEK 3
? mins
A1 LEG CALF PRESS: 123/ 10,7,6 --------------------------- 23 med/hard
A2 TIBIALIS ANTERIOR RAISES: 53/ 6,6,4 --------------------- 16 med/hard
Lessons/Observations:
? mins
A1 LEG CALF PRESS: 123/ 10,7,6 --------------------------- 23 med/hard
A2 TIBIALIS ANTERIOR RAISES: 53/ 6,6,4 --------------------- 16 med/hard
Lessons/Observations:
Posted in Training Log
Thursday Volume Upper ------------------- WEEK 3
? mins
A SEE SAW PRESS: 2x70/ 9,4,4 -------------------------------- 17 med/hard
B TACTICAL PULL UP: 12/ 10,4,4,4,3 --------------------------- 25 med/hard
C DOUBLE FLOOR PRESS: 2x70/ 11,8,5 -------------------------- 24 med/hard
D1 1 ARM KB CURL: 44/ 8,5,4 -------------------------------- 17 hard
D2 TIGER PUSH UP: Toes, hands at clavicles/ 7,5 ------------------ 12...
? mins
A SEE SAW PRESS: 2x70/ 9,4,4 -------------------------------- 17 med/hard
B TACTICAL PULL UP: 12/ 10,4,4,4,3 --------------------------- 25 med/hard
C DOUBLE FLOOR PRESS: 2x70/ 11,8,5 -------------------------- 24 med/hard
D1 1 ARM KB CURL: 44/ 8,5,4 -------------------------------- 17 hard
D2 TIGER PUSH UP: Toes, hands at clavicles/ 7,5 ------------------ 12...
Posted in Training Log
Wednesday Cardio/Ankle ------------------- WEEK 3
? mins
A SPRINTS/SHUFFLES/ Tabata Protocol/ 6 rounds ---------------- 6 rounds med/hard
B1 1 LEG CALF PRESS: 123/ 9,6,5 ---------------------------- 20 med/hard
B2 TIBIALIS ANTERIOR RAISES: 53/ 4,4,5 ---------------------- 13 med/hard
Lessons/Observations:
Tabata sprints getting much easier.
? mins
A SPRINTS/SHUFFLES/ Tabata Protocol/ 6 rounds ---------------- 6 rounds med/hard
B1 1 LEG CALF PRESS: 123/ 9,6,5 ---------------------------- 20 med/hard
B2 TIBIALIS ANTERIOR RAISES: 53/ 4,4,5 ---------------------- 13 med/hard
Lessons/Observations:
Tabata sprints getting much easier.
