Tuesday, April 29, 2008

RKC Instructor

I did it. I am officially an RKC Instructor. This weekend was one that will go down in history for me as being one of the best. It was physically and mentally such a challenge but worth every penny. One of the highlights of the weekend was winning all 3 categories of the Technique Contest (there were around 65 students there.) Soon after we had our Graduation workout so my ego was not allowed to take over. Along with my comrades, I was knocked over and pushed past limits to really test myself.

After talking with Tommy I have decided to go back to Minnesota to attend Grey Cook's CK Functional Movement Screening Workshop for another certification.

I told myself I wasn't going to touch a KB for a week but just couldn't help myself.

Today's workout all with 16 kg (4 sets):
1A. 2H Swings 20 reps
1B. One sided Clean & Squat 5R/5L
1C. 2H Swings 20 reps
1D. One sided Clean and Press 4R/4L

Tuesday, April 22, 2008

Last Snatch Paractice

Doing snatch practice today. After this I am not touching a kb until I get to Minnesota.

12kg: 10R/L, 20, 30 reps
16kg 7R/L
12kg 25R/L, 15
16kg 5R/L
Total snatches ea. side: 112

My forearms and hands are still so tight after each set. I am a little concerned about not making the transfer after one side during the test. My hand is on there like a claw that won't let go. I am planning on doing the test the first day so if there are any kinks in my snatch they will just have to be worked out afterwards.

Farewell and wish me luck. Shawn

Wednesday, April 9, 2008

Getting Ready for RKC

Few days of Practice:

Friday's Practice:
Half a deck of cards workout: Burpees, Pushups, Frog Hops, Swings

Alternated between
1. 30 sec. 2H Swings 16kg
2. 1 minute of 1H Snatches (started with 16, finished with 12kg)
6 Rounds with 30 sec. rest between each.

Swing Intervals with Shan
30 sec. on 30 sec. rest X 10 sets

Worked my butt off in the garden. Harder than any workout. Abs are sore today.

with Mary
First Round:
1. Swings 15 reps 20 kg
2. Clean and Squat 5 reps 16 kg
3. Swings
4. Clean and Press 5 reps
5. Swings
6. Snatches 10 reps with 16kg
7. Swings
8. TGU's 3 reps with 16 kg
9. Swings

Round 2
Same exercises but switched Clean and Squat and Swings (concentrated on C & S instead)
Kicked my butt.

Thursday, April 3, 2008

Day Off for Cheeseburger

While enjoying my burger at lunch I decided to just skip working out today. My hands are beat up and I know that picking up a kb today is just going to destroy them. So I will file them tonight, rest today, and work hard tomorrow. I plan on heading up to Little Washington to visit my best friend Tina. Plan on taking the kbs and teaching her how to swing too. Spread the fever a bit.

Yesterday's practice with Mary:
4 Intervals of:
1. 20 1H swings (10 ea.) 12 kg
2. Rope Pull Mes (Tug of War) 30 sec.
3. Squat Catch 10 reps 12 kg
4. 2H Swings 10 reps 20kg

Plus some various strength work indoors with Mary.

Tuesday, April 1, 2008

Sixteen Kilograms

I have never even done a 1 Hand Swing with a 16kg, nor have I ever thought about of snatching it. Since my RKC requirements were to snatch the 12kg 54 times that was what I focused on. But since giving up nursing I have gone up in weight by about 4 lbs. which is just 2 lbs. away from upping my numbers to 64 total. This made me a bit nervous since my grip/forearms feel like they are going to explode at 25 ea. hand. So today I decided to tackle the 16kg. One thing is for sure...it sure makes the 12kg feel like a feather!

Today's practice:
Light Z warm up
4 sets X 10reps ea. Hand with 16 kg
1 set X 8 reps ea. hand with 16 kg (grip was giving out...couldn't hold on)
5 sets X 10 reps ea. hand with 12 kg
Power Wheel / Hanging leg raises later in day