Baltimore Kettlebell Instruction
Today I went to get my body composition tested as well as a metabolic assessment. I was mildly disappointed to come in at 11% body fat. Weight was 181.9, 170 of lean and 19 fatty tissue. Calipers were reading about 8% but those are apparently +/- as much as 8%. 11% ain’t bad though. Resting [...]
Today was a great day. I walked 18, shot a 86 and then decided that I needed to do my workout. Doing 100 pistols isn’t easy to begin with but after walking 4 miles in high humidity it seemed tougher than usual. I used a 10 lb gripper plate as counterbalance and I did 25 [...]
Many of you know that I have a goal to be an RKC II and I plan on earning that in June, 2010. Check out the requirements here. To that end I continue to work on my Viking Warrior Strength and Conditioning Program. Today was all about the kettlebell press. This was the first day [...]
Trying to learn how to do Kettlebell pistols is a fairly humbling experience. I wish I had better notes but it took we approximately three months of doing them with assistance before I was able to do them without any help. I used a pillar to teach myself but there are other ways. Here’s how [...]
Today I moved up in intensity for the Kettlebell Press. I moved from the 20 kg Kettlebell to the 24 kg kettlebell for the high volume Press day. Definitely made a difference as I was able to do 160 reps with excellent form. With high Volume Strength work it’s very important that it be done [...]
I’m making great strides in my cardiovascular conditioning as well as my maximal strength in the Press, Pistol and Tactical Pull Up. I do the Viking Warrior Strength Practice 6 days a week. I do each exercise twice each week. Once, low volume with near maximum weight and another high volume with sub maximal weight. [...]
Please don’t use this video as an instructional piece. Dave Whitley, Sr. and Matt McBryde, RKC sent me Viking Push Press video to try to emulate. Here is my attempt at replication. Sandy Sommer, RKC
I did all my work today on the one legged squat or pistol. I did 68 repetitions using a 10 pound plate as a counterbalance. I wanted to discuss on the keys to RKC style Strength work and that is proper breathing and it’s certainly related to pistols. If you fail to breath properly while [...]
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