Morning
Group session
1. R phase
2. 2 hands swing (32)
3. 1 hand swing (32) 5/5 reps x several sets
Using hinge strongly causes easy grip
Today and tomorrow, No kettlebell work. Do mobility work
Kettlebell menu (Wed, Thu, Fri)
1. Suitcase deadlifts
2. One arm deadlifts
3. Front squat
4. Row
5. Clean
6. Two hand swing
7. One hand swing
……Stop overhead work.
Night
1. Nerve Glides (sitting position for lower body nerve glides)
2. Visual Work (Near & Far, coordination drill)
3. I phase with DVD
1. Nerve Glides (sitting position for lower body nerve glides)
2. I phase
3. Visual Work
4. RKC certification course simulation (2 hr 30 min)
1. Nerve Glides (sitting position for lower body nerve glides)
2. I phase
3. Visual Work
4. Kettlebell
TGU (24) 5/5 reps x 5sets (rest 1 min)
Two handed Swing (24) 10, 20, 30 reps…Focus on use hinge
5. R phase
Morning
Group session
My lower back was too tight. Do lower body nerve glides more.
Night
1. Nerve Glides (sitting position for lower body nerve glides)
2. I phase
3. Visual Work
1. Nerve Glides
2. I phase
3. Visual Work
4. Kettlebell
Snatch (24) 10/10 reps (about 43 sec) and rest (total 1 min) x 5 sets
Windmill (16) 3/3 reps x 3 sets
Windmill (24) 3/3 reps x 1 set
Bottom up press (16) just practice
1. Nerve Glides
2. I phase
3. Visual Work
4. Pistol
I felt really sleepy and tired. I didnt use kettlebell.
1. I phase
2. Nerve Glides
3. Kettlebell
RKC certification simulation (2 hours)
1. Complex work 1: snatch, squat, press, 10 reps of swing (1 min) 24 kg x 30 sets
2. Complex work 2: Clean, squat, press, calf raise (15 min) do as much as possible
3. Snatch (16) (15 min) do as much as possible
4. Front SQ (16 kg) (10 min) do as much as possible
5. One arm deadlifts (24) (10 min) do as much as possible
6. Suitcase deadlifts (10 min) do as much as possible
7. Walking Swing (16) (15 min) do as much as possible
8. Farmer’s walk (24 & 16) (10 min) do as much as possible
9. Overhead position walk (16) (10 min) do as much as possible
