Jul 212011

Today was another day in my preparation for the RKC next month in San Diego.

The day started with an early morning dog walk for about a mile and a half.  These walks are always a great way for me to start my days. These walks are also great ways for me to try to stay lean (as well as my dog Bailey).

As for my workout which was done later on in the afternoon, it was a snatch prep day with the 24k kettlebell. Wednesdays are my “Density” days where I do a certain number of reps on each arm at the start of every minute. My rest period is the remainder of the minute until I start the next set at the start of the next minute.  The program that is outlined in Brett Jones’ RKC Snatch Test 101 article is actually what I am doing for my snatch test prep. Today was 8+8ea arm every minute for 10 minutes. I had been stuck on this phase for the past 2 weeks.  I couldn’t get them done in an acceptable manner. Two weeks ago, I only got 6 minutes and last week I got 9 minutes. Today, I got my 10 minutes. It’s now onto 9+9ea. for 9 minutes next Wednesday.

After my snatches, it was on to my kettlebell presses and chin ups. Today was a medium volume day where I did 5 ladders up to 3 reps on both single arm presses and chin ups. I cleaned the kettlebell, then performed 1 press on each arm. Then I went over to the chin up bar and did 1 chin up. Then I cleaned the kettlebell and performed 2 presses on the left arm and then 2 on the right followed by 2 chin ups. Then I cleaned the kettlebell and did 3 presses left and 3 presses right followed by 3 chin ups. I did this 4 more times. It gave me a total of 30 reps of presses on each arm and 30 chin ups.  This is actually taken from Pavel Tsatsouline’s Enter the Kettlebell book.

That’s it.

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  3 Responses to “Wednesday Training Session”

  1. Hey Sean,

    I am curious as to what your thoughts are on doing ladders in weight training? What kind of training adaptation do you think these are best suited for? Endurance? Hypertrophy? Thanks for any insight you can provide!

    • Hi Jack- Really haven’t used them with anything else besides kb presses and chin ups. It has helped me with strength, hypertrophy, and endurance actually. I don’t see why you couldn’t use them with any other exercises.

      • Thanks Sean! I’ve heard their a good way to get more volume done in a short amount of time; I’ve always been curious as to why the protocol is to go up in reps (i.e. 1 to 5) rather than down (5 down to 1). My inkling is that going from high to low would allow for better technique as one gets tired, but maybe it doesn’t matter a whole lot. Thanks for your insight!

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