IronbellAthletics

But managed a quick bit of snatch practice-

16 kg - 15/15/10/10/5/5 - 60 total

rest 3 minutes

24 kg - 15/15/10/10/5/5 - 60 total

Trying to get back in the snatch "groove" and would like to complete the RKC snatch test by Christmas.

Jim
Ironbell Athletics|Kettlebells Build Muscle Burn Fat

Well, after a couple days of recovery, I dove back into training.

Thursday 10/01/09
TGU warm-ups - 9kg for 5 minutes 3L/4R
Halo 9 kg 5R/5L
50 reps jump rope
3 chin-ups
Goblet Squat (GS) - 16 kg 3 sets of 10
Decline push-ups (feet raised) - 10 slow
Plank 30 seconds
3 chin-ups
2-arm swing - 20 kg 3 sets of 10
3 dips
TGU - 15 minutes, 16 kg 10R/9L
GS - 3 sets of 3 with 10 seconds of prying in the bottom position...

This past weekend I had the privilege of attending and passing the first Hardstyle Kettlebell Certification (HKC).
I wasn't sure what to expect, but on the way to Minnesota, I got some Chinese food for lunch. My fortune cookie presented me with the following message:

"Repetition is the mother of skill."

I didn't know it at the time, but this fortune would be very clearly demonstrated to me and the other HKC candidates, Saturday morning.


Lest you think these...

Epic Fail! But not really. I decided to try a test day as my last RTK workout before the HKC certification. So after warming up I got a total of 8 reps. Which is only 2 more than I'd been going up to on my ladders. I could feel my form falling apart as I hit the 8th rep, so I bailed and put the bells down rather than force the issue and get hurt.

I think my decision to use the 32s when I was trying to heal my elbow may have been a bit optimistic to say the least. While I've had...

Medium day and what a scorcher! Hot and humid.

200 reps jump rope, then three rounds of squats/halos/pumps.

3 reps each of 12, 16, and 20 kg long cycle for warm-ups, then into my main sets.

For my last week of RTK training, I decided to move up to the final rung of 10, but do 4 ladders with my 24 kg bells.

I tried to keep my rests at about 30 seconds, but the heat and the humidity were kicking my butt, so I set my rest periods at 1 minute after...