Friday Fun

I did more Viking Warrior Strength and Conditioning today.

I did 10 rounds of 2 reps of the following:

16 kg kettlebell pistols

8 kg Tactical Pull Ups (first hanging from right foot and then left)

so 20 reps total for each.

I week ago I was having problems with pistols and have made big strides in a short time. Nothing easy about the Viking Warrior Program but it is SO worth tackling. I feel myself getting mentally tougher and physically more formidable.

Close out with 60 work sets of the MVO2 Viking Warrior Conditioning!

Sandy Sommer, RKC

Turkish Get Up Practice

Today was my kettlebell variety day. I did Turkish Get Up for 20 minutes alternating reps, left and right with the 24 kg kettlebell.

After that I worked on my Tactical Pull up. I hung the 24 from my foot and alternated just doing a lat engagement. Worked my way up to doing about 3/4 of the pull up. Really felt good tension and increased ability. Will keep working though this as it is my weakest link.

Sandy Sommer, RKC

Tactical Pull Up PR and New RKC Snatch Test

Had a good session yesterday.

I have not done the new RKC Snatch Test requirement until now. Honestly, I was a bit nervous to do it as I don't really do snatches anymore than I do any other kettlebell movements.

Anyway, now I train both "grinds" and "ballistics" equally. To get ready for RKC I think I did more swing and snatch work.

When I went to the RKC certification had to do a different Snatch requirement than they do today so I had to see how I would do. When I attended I had to do 64 reps of snatches with the 24 KG Kettlebell based on my weight of 193 pounds at the weigh-in. And we could only have one hand switch and never place the bell on the deck.

Based on my current weight of 184 (Lost weight since October but NOW STRONGER)I needed to do 84 reps in 5 minutes. I could rest my grip by placing kettlebell on deck and could do multiple hand switches. The test now is half of the time of the Secret Service Snatch Test. Pulled it off with no drama at all. Just did 20 per minute and I was done.

Tactical Pull Ups suck for me! I have always hated them, mainly as I can't do them well. I have been making steady progress though and hit a PR Of 14 yesterday. Will continue to do them and I will continue to improve. This is the tool I used to get better.

RKC Snatch Test

Haven't actually done the new test.

Going to do it today.

When I went to RKC, my weight required 64 snatches and the new test requires 84 in 5 minutes.

Also will test my Tactical Pull Ups today.

Then will go to an outdoor venue and practice with my kettlebell later today.

Care to join me?

Sandy Sommer, RKC