Training from a couple days this week.

This week has been real good. I had my girlfriend up for a few days which was nice. I was able to relax at home with her and help my body recover. So training this week looked like this....... I also have to note that I will be putting up some articles I believe are worthy and informational for all. Strength and conditioning, fitness, martial arts and combat sports is a huge industry and there are a bunch of good people out there. Though some are good some are bad and a bunch of people tend to repeat. I know I am new in the business and everyone uses systems that are different yet similar to others but sometimes once is enough. Back to the workouts:

8/5/08- Tuesday

Warm-up-
Halo @20kg - 2 x 10 reps
Pump- 2 x 10
Goblet Squat@ 20kg- 2 x 10 reps

Workout-
Snatch+Squat+ Press- 2 x
@20kg- 5 reps
@24kg- 5 reps
@32kg- 3 reps
GS Jerk @ 24kg- 3 x 10 reps
TGU @ 32kg- 2, 2
Pistol Squats (crane version)
Box- 3L, 3R
Deck- 3L, 3R
Swings @ 20kg- 3 x 15 reps (1 hand)

Stretching

Today's workout look like this-

8/7/08 - Thursday

Boxing workout
Warm-up-
5 mins Jump Rope

Boxing- 5 x 5 min rds

Conditioning Circuit- 3x
Double KB Swings @ 20kg x 15 reps
Bench Press @ 115lbs x 10 reps
Double KB Front Squat @ 20kg x 10 reps
BW Pullup x 10 reps
KB Snatch @ 20kg-x 10reps per side
Knuckle Pushups x 15reps
Burpee x 10 reps

Great workout and I want to increase the circuit #s. Next time I'll have more time. The boxing and combat aspect make it fun to push myself. Till next time.

August 1st Training

Can you believe that we are already in August. Time is flying by and it's taking the summer along with it!!! Soon there will be snow on the ground and who knows what will be going on. As for my training day today I figured that I would go for a new pr with the VO2 Max test and I did. Here it goes.

Warm up- Full Body Joint mobility

Workout-

KB Swing @ 24kg-
10 LH, 10 RH, 10 2H x 3
Clean and Press @ 24kg- 5 sets x 5 reps
Turkish Get up @ 24kg- 3L, 3R

VO2 Max- 60 sets @ 16kg, 15:15, 7 reps/set

The 60 actually felt alright. Shoulders and wrist are better still and lil tight but working well. Now it is time to move the weight up and start it up again. 20kg will be used next time. Also back to the GS short cycle jerk and work on improving my time there on each arm. Oh yeah I wore a heart rate monitor today during my workout and noted this down. Heart rate reached 127 bpm during the swings, 124 bpm during the C+P, and went from 67 bpm to 160 bpm during the VO2 max protocol. Very exciting can't wait to see the difference with the 20kg bell. Till next time!!!

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.

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!!