As agreed, the fellow RKC candidate from the neighborhood showed up in the afternoon. There was no mercy, I put the GymBoss to work again :)
#1
RKC snatch test (me 30/30 @12kg)
#2
swing ladders
18 swings @16kg
18 swings @20kg
18 swings @24kg
1,5min on, 1min off
3 rounds uphill, 2 rounds downhill
#3 double drills (me @2*12kg, him @2*16kg):
1 round of BJ#1, 30sec on, 30sec off
20 dbl. swings
6-7 dbl C&P
20 dbl. swings
6-7 dbl C&FSQ
20 dbl. swings
5/5 TGU (one KB)
20 dbl. swings
8-10 dbl. snatches
20 dbl. swings
+
1 round of BJ#3, 30sec on, 30sec off
6-7 dbl C&FSQ
20 dbl. swings
6-7 dbl C&FSQ
6-7 dbl C&P
6-7 dbl C&FSQ
4/4 windmills (we moved into the garage as it started raining - no TGU on concrete)
6-7 dbl C&FSQ
8-10 dbl. snatches
6-7 dbl C&FSQ
I think a new love-hate-relationship is in blossoms: he's ordered a GymBoss :)
#1
RKC snatch test (me 30/30 @12kg)
#2
swing ladders
18 swings @16kg
18 swings @20kg
18 swings @24kg
1,5min on, 1min off
3 rounds uphill, 2 rounds downhill
#3 double drills (me @2*12kg, him @2*16kg):
1 round of BJ#1, 30sec on, 30sec off
20 dbl. swings
6-7 dbl C&P
20 dbl. swings
6-7 dbl C&FSQ
20 dbl. swings
5/5 TGU (one KB)
20 dbl. swings
8-10 dbl. snatches
20 dbl. swings
+
1 round of BJ#3, 30sec on, 30sec off
6-7 dbl C&FSQ
20 dbl. swings
6-7 dbl C&FSQ
6-7 dbl C&P
6-7 dbl C&FSQ
4/4 windmills (we moved into the garage as it started raining - no TGU on concrete)
6-7 dbl C&FSQ
8-10 dbl. snatches
6-7 dbl C&FSQ
I think a new love-hate-relationship is in blossoms: he's ordered a GymBoss :)
3 comments:
Double Presses & Double Snatches!! Yeow!!!
I think you'll do OK at the cert as long as you don't lose focus.
Not everything is physical, but Pavel imposes alot of questions for students to answer (punishes when the answers are incorrect or poor). Pavel's a true gentleman/evil.
Be prepared for the thinking part, especially right after you've done the drills.
Other than that, Rif's blog tells about Danish cert. As on the video, everyone's having fun and that is true.
Howie,
doubles are really fun, I would have never thought :)
Thank you, Taikei,
I'm re-reading ETK and I've finally got Brett Jones' KB Basics DVD - just in time to go through it a couple of times in these last few evenings :)
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