" .. let them go kicking and screaming .." Rif, Oct 7, 2008

Weight: 177 3/8 lb

New local low .. I like!

Recently one of the RKCs was asked to stop training kettlebells in a local WMCA. When questioned as to the reason, the manager had informed him:

"Kettlebells are outside the realm of fitness and should not belong here."

Rather than get upset or discouraged from similar incidents, Mark Reifkind, Master RKC, or Rif, a veritable gold mine for his training acumen and pithy retorts, had the following to say:

"Yes they're outside. they are so far ahead of what poses as 'fitness' as not to be recognizable by the herd. KBs are creating a paradigm shift in fitness and the pretenders will go kicking and screaming. But they will go because people want what works and is real. and that's rkc style kettlebell training."

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 10 lbs) x 1 x 10 Reverse Hyper

Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

32kg x 1 x 2 MP right

Afternoon:

24kg MaxVO2 Snatch :15/:15 8reps/set
Total: 18,6,6 = 30 sets

24kg x 2 x 5/5 Dead hang snatch
24kg x 1 x 20/20 Snatch

Grant Total: 300 snatches

Double 24kg x 1 x 5 MP
Double 24kg x 1 x 5 C&P
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 3-Rung C&P Ladder
Double 24kg x 1 x 3/3 SeaSaw Presses
24kg x 1 x 5/5 MP

MaxVO2 was a little better but still two sets shy of my 20 single session sets. Today I did the greatest double KB pressing volume to date. Heck I might even be getting a tad stronger .. that would be okay, eh?

Total Volume: 19080 lbs