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    Thi công Giá kệ siêu thị vinatech
    Mua Kệ để hàng giá rẻ
    cung cấp cổng từ an ninh
  2. View Conversation
    Thi công Giá kệ siêu thị anh duy
    Lắp đặt Giá kệ siêu thị thanh lư anh duy
    Mua Kệ để hàng anh duy
    Bán Giá kệ siêu thị giá rẻ anh duy
    Cung cấp Tủ sắt nhiều ngăn anh duy
    Thanh lư Tủ để đồ tập gym anh duy
    Mua kệ để hàng thanh lư ở đâu?
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    Hey Brian, I just read your new article on interval training, and thought I would share a workout I call Jeffries-PTP, mixing PTP with some of Bud Jefferies ideas. I take three exercises, say trap bar deads, incline bench and full contact twists and do a set of 5 of each, then a set of 3, then a set of two using the same weight for all sets(Jack Reape's PTP format), in between each set I do a set of 10-20 kb swings (Jefferies idea), I also kick things off with a set of swings for a toal of ten sets. In ten minutes or less, you have put out 100-200 swings, and ten reps each of three big, basic strength moves. It really does what you describe in the article with respect to pushing your heart to pump!


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About Brian Copeland RKC

Basic Information

Date of Birth
May 20
About Brian Copeland RKC
Instructor in: RKC Kettlebell, Jeet Kune Do, Self-Defense, Z-Health, nutrition. Kettlebell gym owner
Aurora, Colorado, USA
Martial Arts, Learning Languages, Learning about the human body/nervous system, Anime/Sci-fi
Full time kettlebell, self-defense, Z-Health performance specialist


[B]Train Like An ATHLETE Not A Hamster!
[I][COLOR="DarkRed"][B]Brian Copeland
Z-Health Level 4 Exercise Therapy Specialist (R,I,T)
Russian Kettlebell Certified
Progressive Combat Systems Certified
Rapid Assault Tactics Certified
Force Continuum for Law Enforcement Certified
Jeet Kune Do Certified

To read my testimonials or to write one visit: [url][/url]


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10-09-2017 08:45 PM
General Information
Last Activity
03-28-2011 10:09 PM
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View Brian Copeland RKC's Blog

Recent Entries

Training Log: March 25th, 2008

by Brian Copeland RKC on 03-24-2008 at 11:00 PM
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.
Training Log

Training Log: March 22nd, 2008

by Brian Copeland RKC on 03-21-2008 at 11:00 PM
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 --------------------------

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Training Log

Training Log: March 21st, 2008

by Brian Copeland RKC on 03-20-2008 at 11:00 PM
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

Training Log

Training Log: March 20th, 2008

by Brian Copeland RKC on 03-19-2008 at 11:00 PM
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

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Training Log

Training Log: March 19th, 2008

by Brian Copeland RKC on 03-18-2008 at 11:00 PM
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


Tabata sprints getting much easier.
Training Log
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