Still feeling great and sleeping well. Weight: 175 1/2 lb, BF%: 15.0.
Today was just a very light day:
24kg x 1 x 5r/3l MP
24kg x 1 x 3r/2l MP
32kg x 3 x 2/2 TGU
I spent considerable time this evening with the 1st DVD of Brett Jones and Gary Cooks "Secrets of the Shoulder" 2 DVD set. This is very advanced for me and will take several viewings to assimilate. At the Cert I bought all three of their "Secrets of the " series as well as Brett's "KB Basics for Coaches and Personal Trainers". My goal is to work through all three Secret series to get better acquainted with the concepts that will be used in the CK-FMS Cert I will be attending to in August.
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The Best Olympic Lifting Primer Available .. now in e-book form!
The focus here is to record my Kettlebell and Olympic lifting training sessions and other topics as they relate to my strength and endurance training.
MathJax
Franklin B. Herman, Former RKC
From Randy Hauer, Former RKC Team Leader
The Best Olympic Lifting Primer Available .. now in e-book form!
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Other Individual Blogs and Sites
- Aaron Friday
- Barry Kinsella, Olympic Lifter
- Bois Bachmann, RKC
- Brett Jones, Master RKC
- Catherine Imes, Master of Sport
- Dave Whitley, Senior RKC
- Ed Pierini, Olympic Lifter
- Fawn Friday, RKC
- Franz Snideman, RKC Team Leader
- Gabriella Katschthaler, RKC
- Geoff Neupert, Senior RKC
- Howie Brewer
- Jason Marshall, RKC
- Jordan Vezina, RKC
- Katie Hawbaker, RKC II
- Mark Reifkind, Master RKC
- Mark Toomey, RKC Team Leader
- MC, RKC
- Mike T. Nelson, RKC
- Randy Hauer, Former RKC Team Leader
- Sean Schniederjan, RKC
- Ssgt Adam Glass, RKC
- Steve Friedes, RKC II
- Taikei's Matsushita, RKC II
- Tim Anderson, RKC II
- Tracy Reifkind, RKC
Links
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Blog Archive
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2008
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June
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- TGUs and ROP Grind Ladders
- Gabi's summer swing ladder
- The Alternative Minimum Tax Circuit
- a stream of unconsciousness + RTFM
- Pull up Power Sets per Simon Forsyth,RKC
- C&P Ladders
- One extra rep too much
- A light day
- Still basking in the RKC Cert After-Glow
- My first post RKC Cert training session
- Franklin B Herman, RKC
- Off to the RKC Cert
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June
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About Me
- Franklin
- Littleton, Massachussets, United States
- Ht: 5'9" Wt: 185.0 lbs Age: 57 Started Kettlebell training back in June 2007 and became a certified RKC instructor this past June. Its been one of those rare and incredible life changing events. I am now pursuing the Olympic lifting.
Training Goals
- Short term (< 6 mos): 87kg Oly snatch, 103kg Oly C&J, 110kg squat clean.
- Medium term (< 18 mos): Maintain BW of 85 kgs for 1 year. 90kg Oly Snatch, 114kg Oly C&J., 120kg squat clean
- Long term (2-5 years): 120kg C&J, 95kg Snatch, 130kg squat clean
Personal Records: As modest at best as some are, they serve a purpose to motivate me to improve
- Olympic Lifts: Snatch 85kg, C&J 100kg, Clean 107kg, FrSq 115kg, BkSq 132kg, PushPress 85kg, Rack Jerk 105kg
- Double 32kg x 1 x 3 LCCJ
- 24kg Max VO2 Snatch :15/:15, 8reps/set: 22 sets
- MP: 32kg x 1 x 3 right; 28kg x 1 x 1 left, 24kg x 1 x 7l/10r, 24kg seated MP 8r/5l
- Double 24kg x 1 x 10 LCCJ
- 24kg Snatch: 109 in 5 minutes never putting down bell
- Double 24kg 5 x 5 snatch
- 24kg 205 Two-hand swings in 10 mins
- 32kg Bent-press singles with right arm
- 40kg x 1 x 1/1 Jerk, TGU
- 24kg snatch 1 x 20l/28r, 20 x 5/5 snatch in 30 mins
- 32kg snatch 12/12, 10 x 6/6
- 32kg 3 x 2/2 TGU
- Conventional Dead-lift 1RM: 300 lbs, 5RM: 255 lbs
- 400 32kg Two-hand swings in 24:23
- Static knuckes to the floor plank: 0:10b/0:35r/0:35l/0:40b = 2 mins
- Neutral grip pull-ups: BW: 11; BW+12kg: 2; BW+24kg: 1; Chin-ups: 12; Tactical pull-ups: 9
1 comment:
I bought his Corrective Strategies DVD few days ago - will take a week or so to get here though.
Next year I'd like to focus on my weaknesses and I hope the info in that dvd should go a long way to help.
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