20 days to RKC

Hammies felt tight and was generally tired and fatigued all day from lack of sleep.

Did Cean&Press&Row ladders with 20kg

4 rungs & 3 ladders.

No pain in shoulders, but left side technique goes when fatigue. Is lot harder that with right side.

Need to work on ladder endurance so do 3 x week, perhaps alternating 16 for 5x5, 20 for 4x4 & 24 for 3x3 & build reps

Finished with prone plank 1min wk/1 min rest x3 (real hard last set)

21 Days to RKC

Kettlebells workout

Only foam roller for warm up.

Started with 1 min swings / 1 min rest with 24kg.
Completed 10 sets, alternating between 2 handed and R 1 handed & L 1 handed

30sec work/30sec rest circuit with 2 x 16kg KB's

Used following exercises in a row.

Double clean
Double Sesaw press
Double swing
Double military press
Double swing
Double clean

Pretty easy at start but got harder.

24 kg snatch hold R 30 sec, L no rep side cramped up

Did double 16 snatch hold 30sec/30sec x 3

Prone ab plank 30sec/30sec x 5.

NB started with Jenni but she did1 set , then 30 reps on next before stopping exhausted.

22 days to RKC start

I have started taking my suppliments to help with my recovery & training. I will be taking Phosphagen Elite 2x a day, 1 x in the morning & 1x after training. I take L Glutamine with it each time and also just before training & before bed ie 4 x. i will also be taking USANA multivitamins & antiopxidants, extra vitamin c, vitamin c winter complex with garlic, ecchinache & olive leaf & fish oil. I found a new kettlebell site to check out at www.kettlebellsoz.com , hopefully it'll have some good training stuff

Gymboss arrivals

My Gymboss timers arrived today. Excellent, can't wait to use them. They will help immensely with my training.

23 days to RKC starts

Body felt ok, not sore. Still blocked up and snotty from flu. Back sore between shoulder blades so used foam roller. have to plan out my training schedule. I am thinking of just slowly getting back into it until the weekend and then lick into it harder. Plan to do density snatches (160 reps) on Monday. might have to train 2 x a day to make it up

Lets start again ...

Well after my back off week from training and then illness I am ready to get back into kettlebell training for the RKC. I am still pretty blocked up but yesterday started with the following.

Kettlebell complex

Swing-High Pull-Snatch-Clean 24kg / 5 reps each movement cont. & 3 sets
1 Arm Snatches 24kg / 20 reps x 2
2 Arm Swings 24kg / 75 reps


Nothing too hard just a bit of a blowout to check I am well enough again.