Thurs. workout

Have enough time to write this down from today.
Warmup: 100 jumping jacks, Halos with 12 kg KB 10L/10R, H2H with 12 kg KB 2 mins. FTW squat (slow stretch down, 3 sets of 5) Cossack Side stretch, Power breathing 5 sets of 3 (very intense full body contraction with each breath).
DARCs

12kg

20, 30 with flipping the handle down/juggling, 30 with flipping the handle up= 80 reps

16 kg

20, 30 w/flipping the handle down, 30 w/flipping the handle up x 3= 150 reps

Snatch

16 kg

10/10 10 sets= 200 reps (focusing hard on technique- felt better as the sets neared the end.) I am having fun with the H2H juggling. I think I just needed to have a little fun with them.

Later on, I worked mitts with the recruits on their pugilistics (boxing) training day.

Training continues despite not posting much work

Finished with Dimensions work- working on my total training project. More fun since it is my class that I am getting certified. Still alot of writing getting done. It is like working on a Master's degree, some who have their masters says it is more work doing the MIDP than a regular masters' program. It will be worth it in the end. TS seminar really helped me tighted up my form.

Yesterday:

AM
one arm Pushups-
1L/1R x 3
1L/2R x 2
GTG throughout the day 1L/1R focusing on full body tension

40 mins. Yoga with the recruit class. (They have pugilistics-boxing today-get them nice and stretched out).

Pistol
1L/1R w/ 24 kg x 3
again, focusing on what I learned from the TS seminar.

1 hand swings w/24
10L/10R x 10 sets- 200 swings

Tues: Went to LAPD academy to observe a class. Not puch time for kettlebell work. Worked on OAP and muscle tension focus.

Monday:

Warmup: easy mile run on the track. JM drills. halos, face the wall squat, and roman chair situps (low and slow to open up the hip flexors).

Pistols

1L/1R w/ 16 kg x 5

Box Pistols (approx. 18 inch. box.) body weight. I have problems with these. Pavel says this is typical with people with wide shoulders. Something that I will have to fight through and overcome.
3L/3R x 5

BUC 16 kg. 3/3 x 3

24kg 3/3 x 3

2 hand swings

16 kgs 20x 10= 200 swings

Snatch

24 kg

5/5 x 5

Enjoyed the Pain!

Beautiful day, great bunch of people, offshore breeze, awesome day!

I relearned some things, was fine-tuned in some others, Doc Cheng hammered home the TGU, Sarah Cheatham smoked us at the end,and Pavel was Pavel. Great instruction, great time had by all. My only regret was not being able to stay for dinner due to my flight time.

Off to Tactical Strength!

Going to So. Cal. for the Tactical Strength seminar. It's a great way to celebrate the completion of my Dimensions Binder for POST. That binder represents hundreds of hours of books read, interviews, classes taken, and research papers written on my journey through the 6 dimensions of the Master Instructor Program. Now, it's onto creating my Total Training Package aka TTP. This is work towards the creation of a POST certified course which will be creating the intermediate PT Instructor course. This course will officially introduce kettlebells into a state certified physical training instructor course.

But now, a mental break to go blow off some steam!

OT but very moving

I simply love music that can cause people to cheer.

I train those who hunt bad guys

It is always great when your former students tell you how what you taught them helped them in the field. One of recently graduated officers took time to send me an email and thank me for the skills they learned in my class. They then told me how it helped them to handle picking up a violent domestic violence abuser who had been hobbled off the ground. If you had seen her at the start of the academy, you would have thought, no way would she be doing that in 8 months. It makes me very thankful for the training I received from the RKC to be able to pass that on to those who use it for more than sports or aesthetics.

(The pic posted is chemical agents day with the last class. I am in the front of the crowd in the smoke with my right hand held up.)

I trained with the class today for PT. Swings, high pulls, side step swings, and snatches. I showed them the bear crawl since they had all been wanting to try that since viewing the RKC trailer from Denmark. After class, I worked 3 sets of snatches with the 24kg 16L/16R x 3 60-120 secs. rest to work on my form and breathing to get ready for my snatch test in Sept. It felt good.

I am sorry to hear that Tom Shook is no longer blogging. Tom is a great guy, we met at the April 2006 RKC and I hope that his future travels bodes him well.

Ken, you are still in my family's thoughts and prayers. I hope you get my messgaes.