RKC Update – 9 days and counting

Posted: August 18, 2009 by mrsghp in david whitley, irontamer, RKC, RKC instructor, RKC prep, russian kettlebell challenge, sg human performance

Countdown = 9 days till we begin.
Doing pretty well this week. A little on edge due to one of the most important weekends in our lives if you ask me. You have to understand that I am the guy that gets sick to my stomach nervous before recreation softball games, after the first play or swing of the bat then I will be fine.

I feel that I will be on edge ( feel sorry for my wife Nikki) until after the 5 minute snatch test, then I should be in the zone to workout and learn & leave the nerves behind.

Training has gone fairly well. Saturday we did vo2 work with the snatch test for 17 minutes. Then practiced some teaching to some of the newer members of the bootcamp. On Sunday Nikki and I took the day off since we have been going non-stop for a few weeks now and were starting to feel it a bit. My neck and shoulders were pretty sore on Sunday (which means in my mind I was resorting to using my neck muscles instead of my lats and hips to do the work during the VO2 when I got tired). Been doing some trigger point work and shoulder stabilization exercises and that has helped alot.

Monday I did a workout of Turkish Get Up technique work, overhead walks, burpees and swings. Followed that with a good workout with David (another RKC hopeful) where we did double cleans, double presses, & double squat ladders 3×3 rungs. David is coming along so well and is peaking at the right time. Today he played around with my 32kg kettlebell and was able to perform getups, clean and press and snatches with it. I am almost jealous by how much he has improved in the past 3 weeks (ever since he reached 100 reps on his 5 min snatch test). Proud of you buddy!

The rest of the week I plan on doing Turkish Get Up practice with different weights to continue to improve on my technique along with some rolling exercises (I learned from Gray Cook which will greatly help your TGU in the first 2 and last 2 segments) and thoracic mobility. Also plan on doing some double kb work and some single kb work as well. Lastly one more 5 minute snatch this weekend to prep for the upcoming week.

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