Training from the past few days!!!

Hello all, I'm trying to keep up posting everyday but work has been a bit busy and I've been a bit tired. But the training is getting better. I am getting stronger and able to work with the heavier bell more often and also getting pistols down on both legs.

Yesterday's workout looked like this:

Warm-up-
Pump- 10 reps
Halos- 20 @ 16kg = 10, 10
Goblet squat- 10 @ 16kg
Arm bar- 10 @ 16kg = 5,5

Workout-
Jerk Ladder- @ 24kg & 32kg
2 sets back to back then rest. It looked like this
24kg- 12 reps both arms then directly into 32kg- 10 reps each side
24kg- 2 x 12
32kg- 2 x 10

VO2 max test- 40 sets @ 16kg for 7 reps
Interval 15:15

* only bad thing is that my left side felt a bit sore. I need to work a bit more stabilization and flexibility.

On that note today's workout

Warm-up-
Hindu Pushup- 2 x 10
Hindu Squat- 2 x 15
Back bridge Pushup- 2 x 10
Handstand Pushup- 1 x 10

Workout-
Ring Pushup- 3 x 10
Ring Row- 3 x 10
Ring Dip- 3 x 10
Box Pistol Squat- 3 x 5 ( crane style)
Weighted Pistol Box Squat @ 24kg- 2 x 3 (Kb in racked position)
Front Squat @ 32 kg- 3 x 10 ( 5 per side)

Today's workout felt good. I read up on the pistol and I would like to get stronger in it which is happening. Its a great move along with other bodyweight exercises.
Some great dvd series to check out is Steve Cotter's Kettlebell Encyclopedia and Bodyweight Encyclopedia and Pavel's Naked Warrior book. Both really help out.
Soon I'll be going back to the press and pull-up ladder and also add pistols to it. The Short cycle Jerk and VO2 max training really push the limit but its great!!!

Back to training!! July 28th

Well after a great weekend I return home to start training again. Since it is the summer, it is hard for most people to train but I feel its a duty to myself to train hard and be focused. So today I trained twice because on Friday I skipped out early for the weekend. So the double session today went like so:

Warm-up:
Joint Mobility- (upper body)- 10 reps both direction
Hip Raise- 10 reps
Straight leg raise- 10 reps
Halo- 10 reps
G-Squat- 10 reps

Workout:
Clean & Press Ladder @ 32kg, 1-4 reps, 3 times
* on the last rung I push press the last 4 reps and only cleaned it up once
Pull-up Ladder @ BW+ 24kg, 1-4 reps, 3 times
* last rung I did all BW pull-up
2kb Military Press @ 32kg- 2 x 3 reps
Pistol Box Squats- 3 x 5 reps
T.G.U. @ 24kg- 2 reps on each side

Then I ended it with some static stretching and forced relaxation

The next workout was all boxing...a little cardio you may say:

Warm-up:
Jump-rope: 3 x 3 mins
Y, T, W arm movements- 3 x 10 reps each
Scapula pull w/ red band- 3 x 12 reps

Workout:
Boxing- 6 x 3 min rds on the heavy bag w/ 30 sec rest
Speed bag- 3 mins w/ various hand combos and directions

Then finished up with some more stretching more on the upper body.

July 24th training!!

Today i had a little different focus on todays workout. I am focused on getting my Pistol Squat better. I know it's a requirement at the RKC level 2 certification but more importantly I want to be able to complete the Beast Challenge. It is one strict military press, one pistol squat and one pull-up. The beast weighs 48kg (105.6 lbs) So in this workout I worked on some pistols and deck squats to begin working on the form and strength. So here it goes:

Warm-up:
Jump rope- 2 x 3 min rds
Indian Club rotations- 1 x 5 min rd

Workout:
Boxing- 5 x 3 min rounds (felt good and strong)

Kettlebell Cycle (Steve Maxwell Cruel & Unusual) 2X's @ 16kg
Snatch- 5 reps
Clean and Press- 5 reps
Circular Clean- 5 reps
Reverse Lunge- 5 reps
Swings- 5 reps
Figure 8 transition- 5 reps

Pistol Squat-
Right leg- 2 x 5 reps
Left leg- 2 x 5 reps (rolling pistols)

Deck Squats @ 16kg- 3 x 5 reps

Neck extension- 10 reps @ 10lbs, 20lbs, & 25lbs
Wrist Curl @ 30lbs- 2 x 10 reps
Wrist Extension @ 15lbs in each hand- 2 x 10 reps

Cool down- Speed bag for 5 mins and Stretching

The workout was good. Felt a but fatigued but I was ok. Pistols need more work but things are going well and I'm feeling stronger which is always good. Hoping by the next certification I will have everything that is required on both legs and arms.

Today's Training and yesterday's...July 22nd & 23rd

Well the last two days have been pretty long... I worked early morning to night and the early the next day. Which is alright but made me a bit tired for my training. But the sessions were still alright, surprised myself a bit too which was nice...I experienced the ah ha effect. So yesterday's (July 22nd) workout looked like this, I focused on strength for the little time I had.

Warm-up:
Full body Joint Mobility- 20 reps both direction for each movement

Workout:
2 KB Front squat:
@24kg- 3 x 5 reps
@32kg- 2 x 3 reps
See-saw press:
@24kg- 3 x 10 reps
@32kg- 3 x 4 reps
Turkish Get up:
@24kg- 1, 1
@32kg- 1, 1

After that I trained a couple clients but in between I was able to do a couple 2 KB military press @ 32kg.

Todays training was a bit better.

Warm-up:
Halo @24kg- 5,5
Goblet Squats @24kg- 5
Windmill @24kg- 5,5

Workout:
Clean & Press Ladder @32kg
1-3 reps; 3 rungs
Pull-up Ladder w/ 24kg
1-3 reps; 3 rungs
2KB Front Squat@ 32kg
2 x 5 reps

VO2 Max Work set @ 16kg
15:15 for 50 sets @ 7 reps

Great workout!! The VO2 kicked my butt and I felt a lot stronger during the ladders. Just before the last ladder I double press the two 32kg kbells for 7 reps which was nice but set up the last set to make it a bit harder!! Tomorrow I'll be working on some more boxing and doing some more Tai' Chi in the am. That was a great opener to the day.

July 21st Boxing Training

Well today was good in the morning and a little rough in the evening. This morning I did tai chi which was nice and enlightening. I found I was pretty tight in my hands and wrists..Something to work for now.
I ended up working later than usual so I trained later. But it was ok, an easier day than others.

Boxing training:
1 x 5 min round Jump roping
5 x 5 min rounds Boxing
1 x 4 min Jump roping
Wrist extension- 2 x 10 @30lbs
Wrist curls- 2 x 10 @ 30lbs

that was all for tonight. I was a bit beat tonight.

Kettlebell training tomorrow!!

Training July 19th

Today was a tough one. I didn't think it was going to get this hard but oh well it was a great time. I love pushing myself and seeing the results. So it went like this:

Warm-up-

Joint mobility (upper body)- 10 reps each movement
Pump- 10 reps
Hip raises- 10 reps each leg
Straight leg raises- 10 reps each leg

Work out-

Clean and press ladder @ 32kg
1 -3 reps x 3 sets
Pull-up ladder @ BW + 24kg
1 -3 reps x 3 sets

GS Jerk @ 24kg for 8 mins for 1 min per arm
8 to 10 reps per arm
Mins 1- 4 @ 10 reps & 5-8 @ 8 reps
Total 116 reps

VO2 Max test @ 16kg for 40 sets, 7 reps per arm
15 sec of work & 15 sec of rest
15:15

GS jerk got me tired and VO2 max got me spent but I do see improvements. I can't wait to see what happens in the next few weeks. As for tomorrow I am resting, and then back at it again on Monday.
Also note I did do some stretching and foam rolling at the end. My girlfriend helped me out with the stretching. I'm getting closer to a split whoo hoo !!

July 18th Training

I trained in the afternoon today after I finished up with my clients. Still feeling a lil beat up from yesterdays workout i skipped using kettlebells today.I will alternate days 3 days of kettlebell training and 3 days of boxing training/ conditioning. So toady's workout went like this:

Warm up- 5 mins of Jumproping

Workout-
4 x 5 mins rounds of boxing w/ 1 min rest in between
Core work- Full contact twist- 3 x 10 reps @ 35lbs
Side bends- 3 x 10 reps @ 85lbs

Speed bag- 1 x 5 mins varying hand speed and direction

then I finished up with foam rolling and stretching.

prior to a friend stopped by with her son and we had a small contest to see how many pullups we can do. Her and her son did 10 which was pretty good. I did 20 but I rested still hanging @ 17.

All in all a good training sessions.
Today a session with my client hit me again even tho pain is good it is not needed every session. For some people being sore for 4 days doesn't mean that the workout you did was great. Its more like the workout you did was stupid. Being aware of the muscle and its movement is more important to than having a sore body all the time.

First Official Blog

Well this is my first blog since becoming an Official R.K.C. Instructor. Since the great weekend experience I have continued learning and have experienced a lot of things. Talking to new people getting more and more information and taking what is needed. Since I looked at other R.K.C.s and fitness professionals' blogs I have a good idea of what i want to put on here. Workouts along with other information will be posted and hopefully I'll get to some article.
Some info about myself:
I'm a graduate from S.U.N.Y. Orange and Lock Haven University of Pennsylvania.
I received an Associates in Science @ S.U.N.Y. Orange and a Bachelors of Science from Lock Haven.
As of this past June I received my R.K.C..
For those that don't know what an R.K.C. is here is a simple explanation.
We are Kettlebell instructors that follow a gold standard system of strength training and are detailed in teaching the skill of strength.
I am a personal trainer and kettlebell instructor @ Sports Fitness and Fun in Florida, N.Y.
As a trainer I focus on Boxing/MMA conditioning, Gymnastics/Bodyweight training, and Power and Olympic Lifting.
These all intrigue me and I find that they work great. I am also looking into GS (Girevoy Sport) lifting.
As I enter more and more into the fitness industry I notice that a lot of things do work so for that reason i do not discriminate against any style of lifting. And plus it is always good to mix things up.
As of right now I use the basic R.K.C. hardstyle grinds and ballistic movements and the basic Powerlifts (Bench, Deadlift and Squat)
I am also using some Corrective Strategies, from Master R.K.C. Brett Jones, Advance Strength Strategies, from Senior R.K.C. Kenneth Jay, and Full K.O.ntact Kettlebell exercises, from Steve Cotter.

Well its time for the training:

Warm-up:
Indian Club- 5 mins
Hip raises- 10 reps per leg
Shoulder dislocate- 10 reps

Workout-

Clean and press weight ladder- 20kg, 24kg, 32kg
20kg- 3x 10
24kg- 3x 5
32kg- 3x 3
progressively moved up after each single set was completed

GS Jerk @ 24kg- 6 mins of work 1 min per arm
10 reps per min, totaled 60 reps

VO2 Max @ 16kg 15:15 for 40 sets

and then I stretched and my arms, lungs, legs were all fried!!