Saturday, September 01, 2007
Getting ready for the cert.
The start of the Grad workout.April 2007
Next week at this time I will on the field in Minnesota working with an incredible group of people( both instructors and students) at the RKC. This is a special one for me as last Septembers cert was when I became a Sr. RKC. and man things have just gotten better each month since then. In a physical as well as business way and I am blessed.This community is so good and it keeps getting better.Good things are coming and having a cert in my back yard in February and then getting to go teach in Denmark in May is exciting stuff.
So I am in charge of a swing ladder workout next week and I decided to do the one I did last September, a 200 rep,ten minute uphill ladder.One arm swings.
People will partner up and it will be an ' I go, you go' situation.200 reps, ten minutes.
I didnt want to go that fast today so I decided to do it twice through; just to make sure I can hang next week.People who are going to the cert and are reading this you can't say you weren't warned.
This is in honor of Enter the Kettlebells snatch rite of passage: 200 snatches in ten minutes. These arent snatches but it ain't easy either. Especially up hill ladders.
One Arm swings
10/10 twice through.
These felt great and my foot position held perfectly. Once I got my feet set everything else just fell into place and I could completely concentrate on producing force and maximally acclerating.Wind was fine. each round took 20 minutes to complete so it was slow but thats what I wanted. Monday is 36 sec snatch sets for 20 sets.First time for the original max vo2 protocol.
24 kgx 60 sec x 3 sets
the last set of these felt the best position for my right shoulder that I have ever felt. I got totally locked in and felt the link from foot to hand. Standing flat on my feet on this move as well has helped big time too.good stuff but I am beat! I maintained good speed all the way through the 400 reps and I was happy about that as well ,but it definitely tires me out!
datsit, gotta stretch,