Friday, October 10, 2008

" .. 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."


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


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

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