okckettlebells.blogspot.com
OKC Kettlebells: May 2009
http://okckettlebells.blogspot.com/2009_05_01_archive.html
Building self, to build others, so together we might build a better world. Sunday, May 31, 2009. Tonight's Training - How "bout some Squats. Z Health Neural Warmup; Joint Mobility (Several. Movements focusing on hips and deep squat mobility); ETK wall squats, halos, pumps (with Inch worms added); Windmills (2 x 3 3). Two times through the following circuit. C&FS - Double 16kg x 5. C&P - Double 16kg x 5. C&FS - Double 16kg x 5. Snatch - 24kg x 8 8 (w/ 1 Hp [1 1] at the beginning of each set). Because, if ...
okckettlebells.blogspot.com
OKC Kettlebells: ROP Light Day C&P/Pullup Ladders + Snatches (sort of!)
http://okckettlebells.blogspot.com/2009/08/rop-light-day-c-ladders-snatches-sort.html
Building self, to build others, so together we might build a better world. Thursday, August 6, 2009. ROP Light Day C&P/Pullup Ladders Snatches (sort of! Last night was the scheduled light day (plus one - birthday party) for the ETK ROP protocol. The protocol uses 50% snatches as the finisher, which I love. However, the 24kg felt really heavy and my form was atrocious! Session went like this:. Z Health Neural Warmup; Trinity Warmup; Windmills (12kg x 2 x 3 3); Halos (12kg x 5 5). C&P Ladders - 24kg x 5 x 1.
okckettlebells.blogspot.com
OKC Kettlebells: Heavy Day: C&P Pressing/Pullup Ladders
http://okckettlebells.blogspot.com/2009/08/heavy-day-c-pressingpullup-ladders.html
Building self, to build others, so together we might build a better world. Monday, August 3, 2009. Heavy Day: C&P Pressing/Pullup Ladders. Last night I got back to training after my daughter's good (great! News and co-instructing a great introductory kb class. Z-Health Neural Warmup; Trinity moves; Windmills (12kg x 2 x 3 3). Clean and Press Ladders superset with Pullup Ladders.Finished with Swings. Pullup Ladders - All Ladders with BW 4kg bell.completed all. July 10, 2013 at 6:22 AM.
okckettlebells.blogspot.com
OKC Kettlebells: More ROP C&P/Pullup Ladders -- The Moderate Day
http://okckettlebells.blogspot.com/2009/07/more-rop-c-ladders-moderate-day.html
Building self, to build others, so together we might build a better world. Thursday, July 30, 2009. More ROP C&P/Pullup Ladders - The Moderate Day. Last night was the "Moderate Day" for the ETK ROP C&P ladders.it went like this:. Z-Health Neural Warmup; the "Trinity" circuit (flat footed squat to bottom concentrating on articulating each vertebrae - 3 xs, followed by pumps - 3 xs, followed by cossack stretch - 3 xs each side) repeat the circuit 3 xs; halos (12kg x 2 x 5 5); windmills (16kg x 2 x 3 3).
okckettlebells.blogspot.com
OKC Kettlebells: What Happened?
http://okckettlebells.blogspot.com/2009/08/what-happened.html
Building self, to build others, so together we might build a better world. Monday, August 3, 2009. I guess that means I am going to be a grandfather, naaaa - I'm not that old! So, I cleaned-up, changed clothes and we all went to eat Mexican food! Subscribe to: Post Comments (Atom). View my complete profile. Average To Elite Training Systems. Franz Snideman RKC Team Leader. Living the Way: Dustin Rippetoe RKC II's Blog. Mike T Nelson Ramblings. Mike T Nelson Training. Quick C&P Practice.Moderate Day.
okckettlebells.blogspot.com
OKC Kettlebells: March 2009
http://okckettlebells.blogspot.com/2009_03_01_archive.html
Building self, to build others, so together we might build a better world. Sunday, March 29, 2009. Snatching to the Max. As indicated in an earlier post, I just received and read. By Kenneth Jay. This book is the definitive guide to VO2 Max and will become a staple of my conditioning program, especially leading up to the RKC in June. Workout looked like this:. Followed this DVD about 1 hour before workout); ETK wall squats, halos, and pumps. Snatch 16k bell, 15:15 protocol. 30 sets = 210 snatches. Clean ...
okckettlebells.blogspot.com
OKC Kettlebells: Last Night -- Practice Night
http://okckettlebells.blogspot.com/2009/08/last-night-practice-night.html
Building self, to build others, so together we might build a better world. Friday, August 7, 2009. Last Night - Practice Night. No warmup last night.just a few Z-Health joint articulations. Most of my limited activity was purely practice. Practice "Heavy" Cleans: 24kg x 1 x 5 5; 28kg x 1 x 3 3; 32kg x 1 x 3 3. Pistols need work.very sloppy due to lack of tension throughout. Must practice a lot! Subscribe to: Post Comments (Atom). View my complete profile. Average To Elite Training Systems.
okckettlebells.blogspot.com
OKC Kettlebells: July 2009
http://okckettlebells.blogspot.com/2009_07_01_archive.html
Building self, to build others, so together we might build a better world. Thursday, July 30, 2009. More ROP C&P/Pullup Ladders - The Moderate Day. Last night was the "Moderate Day" for the ETK ROP C&P ladders.it went like this:. Z-Health Neural Warmup; the "Trinity" circuit (flat footed squat to bottom concentrating on articulating each vertebrae - 3 xs, followed by pumps - 3 xs, followed by cossack stretch - 3 xs each side) repeat the circuit 3 xs; halos (12kg x 2 x 5 5); windmills (16kg x 2 x 3 3).
okckettlebells.blogspot.com
OKC Kettlebells: June 2009
http://okckettlebells.blogspot.com/2009_06_01_archive.html
Building self, to build others, so together we might build a better world. Saturday, June 27, 2009. Friday's Training Session - Squats and Swings. Last night's training session continued with the "easy" week format. I performed 4 rounds of a mini-circuit of double kettlebell squats followed by double kettlebell swings. I went like this. Z Health Neural Warmup; ETK wall squats; halos (2 x 12kg x 5 5); pumps; Windmills (2 x 16kg x 3 3). Four rounds of the following circuit:. Wednesday, June 24, 2009. Z Hea...
