Sunday with Dr. Don Berry and Sandy Sommer RKC.
In Maryland.
16kg, 8 reps, 60 sets of mV02 15:15.
And a Semper Fi to you too, kids.
W
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Main Line School Night Session 2_09
The crew from Session One
What you may expect from this 5 week, 7.5 hour progressive course.
The success of this training evolution is reliant upon the user’s grasp of breathing and muscular tension applications for strength training with regard to the kettlebell as premier tool. The awkward initial handling of the bell and the intimidation it brings to potential users may be neutralized by keeping the battery of exercises simple and ferociously effective. We maintain that the two classes of kettlebell drills, both Grinds and Ballistics, carry their own checklists, however multiple principles visit both lists. Griping the bell maximally tight while swinging or Getting Up is non-negotiable. Breathing for a squat and Dead lift are both a biomechanical match. Science aside, your heart rate and muscle recognition will both accelerate with simple breathing and tension applications.
The kettlebell was popularized on the world wide web and in print with Muscle Media magazine, finding it’s way to Will’s eyes in 2000, and into Phils’ face in 2007. You are receiving a dose of instruction from two pioneers in the perception and reality of body mechanics. When attending the Russian Kettlebell Challenge, candidates accept the RKC Code of Conduct, a written and verbally delivered precept of the curriculum. Noting that those who pass the three days of training must also conduct themselves as curt messengers of the bell’s story, for they will often be the first person to properly instruct many people with use of the kettlebell. Will and Phil take this endeavor as serious as they would a direct order from the Company Commander. Cosmetic bonus’ overflow from the training covered and the Mission 5 template will guide you through, at the very least, the next open door in your training career.
Mission 5: The memorable device for performance, progression, and tangible growth of skeletal muscle and strength training proficiency. We will use 5 Kettlebell drills to exact the RKC code and curriculum on you, and feed the factor tree of those Drills with 5 Points of Proficiency and various enabling drills. The 5 Sessions for Strength and 5 ‘Fat-Free’ Sessions will keep your body busy refining the constants of the basics and allowing for regular variety in the menus for your training. The principles that hallmark each drill will often overlap, so mark the similarities in all drills and use that recognition to fuel growth in your additional physical endeavors. Golfers get hip mojo and runners get a strong reconfiguration of their hip and lower back neutrality. Enjoy this preview as you would a guide to a textbook or a short story reporting the travels of many who open an avenue of old repute but eternal wealth. The principles of health and strength should be ready for your consumption. Everything these two men have learned about kettlebells comes from Pavel Tsatsouline and the RKC.
Phil and Will wish you the best in the self administered practice of this ancient and reborn fitness art.
Enjoy!
What you may expect from this 5 week, 7.5 hour progressive course.
The success of this training evolution is reliant upon the user’s grasp of breathing and muscular tension applications for strength training with regard to the kettlebell as premier tool. The awkward initial handling of the bell and the intimidation it brings to potential users may be neutralized by keeping the battery of exercises simple and ferociously effective. We maintain that the two classes of kettlebell drills, both Grinds and Ballistics, carry their own checklists, however multiple principles visit both lists. Griping the bell maximally tight while swinging or Getting Up is non-negotiable. Breathing for a squat and Dead lift are both a biomechanical match. Science aside, your heart rate and muscle recognition will both accelerate with simple breathing and tension applications.
The kettlebell was popularized on the world wide web and in print with Muscle Media magazine, finding it’s way to Will’s eyes in 2000, and into Phils’ face in 2007. You are receiving a dose of instruction from two pioneers in the perception and reality of body mechanics. When attending the Russian Kettlebell Challenge, candidates accept the RKC Code of Conduct, a written and verbally delivered precept of the curriculum. Noting that those who pass the three days of training must also conduct themselves as curt messengers of the bell’s story, for they will often be the first person to properly instruct many people with use of the kettlebell. Will and Phil take this endeavor as serious as they would a direct order from the Company Commander. Cosmetic bonus’ overflow from the training covered and the Mission 5 template will guide you through, at the very least, the next open door in your training career.
Mission 5: The memorable device for performance, progression, and tangible growth of skeletal muscle and strength training proficiency. We will use 5 Kettlebell drills to exact the RKC code and curriculum on you, and feed the factor tree of those Drills with 5 Points of Proficiency and various enabling drills. The 5 Sessions for Strength and 5 ‘Fat-Free’ Sessions will keep your body busy refining the constants of the basics and allowing for regular variety in the menus for your training. The principles that hallmark each drill will often overlap, so mark the similarities in all drills and use that recognition to fuel growth in your additional physical endeavors. Golfers get hip mojo and runners get a strong reconfiguration of their hip and lower back neutrality. Enjoy this preview as you would a guide to a textbook or a short story reporting the travels of many who open an avenue of old repute but eternal wealth. The principles of health and strength should be ready for your consumption. Everything these two men have learned about kettlebells comes from Pavel Tsatsouline and the RKC.
Phil and Will wish you the best in the self administered practice of this ancient and reborn fitness art.
Enjoy!
two day debrief
Wednesday 3_25_09
'Hashmarks'
Walk/jog 1 mile to the track, on my way there I hit pull ups in two separate parks, using a variety of grip positions.
My high school's pleasant, well lit, and rubberized track. I rock body-weight drills behind the straightaway starting line.
10 Squat Thrusts, 1/2 lap
10 squat thrusts, 1/2 lap
Rest :45
10 SQTH + push ups, 1/2 lap,
10 SQTH + push ups, 1/2 lap,
Rest :45
10 rolling deck squats, 1/2 lap,
10 rolling deck squats, 1/2 lap.
Rest :30
1 full 400m lap.
Walk 1 mile home.
Tuesday 3_24_09 'Graduation'
Main Line School Night 5 week session completion package. Phil Scarito made the students grab heavy bells. As a co-instructor, I joined the kids.
40kg
x 5 jerks RL [Students pressed]
x 20 swings, x 10 swings LR, x 10 swings RL
All swing sets alternated with five 24kg presses each arm.
32kg
x Get Up Ladder 1RL_2RL_3RL.
40kg
x 30 swings.
Pull Ups, forever tactical. 3 sets of 3-5 reps.
'Hashmarks'
Walk/jog 1 mile to the track, on my way there I hit pull ups in two separate parks, using a variety of grip positions.
My high school's pleasant, well lit, and rubberized track. I rock body-weight drills behind the straightaway starting line.
10 Squat Thrusts, 1/2 lap
10 squat thrusts, 1/2 lap
Rest :45
10 SQTH + push ups, 1/2 lap,
10 SQTH + push ups, 1/2 lap,
Rest :45
10 rolling deck squats, 1/2 lap,
10 rolling deck squats, 1/2 lap.
Rest :30
1 full 400m lap.
Walk 1 mile home.
Tuesday 3_24_09 'Graduation'
Main Line School Night 5 week session completion package. Phil Scarito made the students grab heavy bells. As a co-instructor, I joined the kids.
40kg
x 5 jerks RL [Students pressed]
x 20 swings, x 10 swings LR, x 10 swings RL
All swing sets alternated with five 24kg presses each arm.
32kg
x Get Up Ladder 1RL_2RL_3RL.
40kg
x 30 swings.
Pull Ups, forever tactical. 3 sets of 3-5 reps.
20090318
'From the Edge of the Deep Green Sea'
Wednesday 1545 Hours
Heavy Bag x 1:00
40kg swing x 10
rest :30
Ten rounds. 8 hours at The Joe tonight. A friend's birthday in Atlantic City this weekend. I'm pacing myself. I will do 4 sets of 5 pull ups at work tonight.
I watched a movie titled 'My Dog Skip' the other day, and it fractured me. I cried for an hour after the movie was over. Skip looks quite a bit like our dog Scratch. And behaves exactly the same way. I walked it out, I'm aiight.
20090314
'Exit Wound'
40kg two handed swing. Barefoot, while watching the Flyers beat the Rangers.
5 reps, 7 reps, 8 reps, 10 reps, 20 reps, repeat for two series totaling 100 swings.
5 sets of 20 swings resting less than :30 between.
200 swings.
HR never climbed above 165BPM.
In sound physical condition, but I have gained weight since I moved back to PA.
I purchased organic hemp protein powder from Trader Joe's yesterday. I will be mixing this with what is left of my Soy Protein isolate and then I will move onto other forms of vegetable protein isolate. I am not a vegan, but I am phasing out leather and dairy.
I eat cage free organic eggs everyday.
My boy from the store gave me a data disk with over 100 songs written and performed by John Frusciante. I had no clue he had a solo career, nor did I have any idea of the vocal range he possessed. Dare I say I enjoy this man's work nearly as much as I enjoy the Chili Peppers.
CK-FMS round 2.5 is coming. It will be here in 11 weeks. I am excited to meet new people and review the revised training package.
Level II RKC is coming. I am scared. Though I have reached a higher rank than I ever thought possible in this system, I chose to attend the cert and meet the new requirements to prove that I am aas good as the troops. As strong as they need me to be, and willing to commit to the training required to call myself a Level II, thrice certified instructor.
I found a place to perform dead hang pull ups outside of Trader Joe's. There is a smoker's corner outside that I never visited before. Above this corner is a steel overhang. The ledge is akin to that of an I beam. I hang, with feet clear of the picnic bench by 5 inches, and perform finger tip dead hang chins. This is important to me as the night shifts I work involve more than 100 squats, deadlifts, cleans, and lunges, as well as repeated and prolonged periods of flexion involving the shoulders, elbows, and wrists.
Three sets of 5 dead hang pull ups every night, Fri Sat Sun Mon should help balance me out. When the weather breaks I will set up the TAPS unit in my driveway and have my way with it.
I apologize for the skeletal nature of this post. I am focused yet uninspired, with no desire to dress these topics up with my usual spicy verbage.
What I can tell you is that I am done waiting/looking/pining for a girl. Like Romeo, I fell in love with love, for a brief bit, and simply miss the feeling of coming home to someone. Crawling into bed with someone. Waking up to a beautiful face and then living a day with them. She'll come. She exists.
Tomorrow? Trail hike in my new sneakers.
40kg two handed swing. Barefoot, while watching the Flyers beat the Rangers.
5 reps, 7 reps, 8 reps, 10 reps, 20 reps, repeat for two series totaling 100 swings.
5 sets of 20 swings resting less than :30 between.
200 swings.
HR never climbed above 165BPM.
In sound physical condition, but I have gained weight since I moved back to PA.
I purchased organic hemp protein powder from Trader Joe's yesterday. I will be mixing this with what is left of my Soy Protein isolate and then I will move onto other forms of vegetable protein isolate. I am not a vegan, but I am phasing out leather and dairy.
I eat cage free organic eggs everyday.
My boy from the store gave me a data disk with over 100 songs written and performed by John Frusciante. I had no clue he had a solo career, nor did I have any idea of the vocal range he possessed. Dare I say I enjoy this man's work nearly as much as I enjoy the Chili Peppers.
CK-FMS round 2.5 is coming. It will be here in 11 weeks. I am excited to meet new people and review the revised training package.
Level II RKC is coming. I am scared. Though I have reached a higher rank than I ever thought possible in this system, I chose to attend the cert and meet the new requirements to prove that I am aas good as the troops. As strong as they need me to be, and willing to commit to the training required to call myself a Level II, thrice certified instructor.
I found a place to perform dead hang pull ups outside of Trader Joe's. There is a smoker's corner outside that I never visited before. Above this corner is a steel overhang. The ledge is akin to that of an I beam. I hang, with feet clear of the picnic bench by 5 inches, and perform finger tip dead hang chins. This is important to me as the night shifts I work involve more than 100 squats, deadlifts, cleans, and lunges, as well as repeated and prolonged periods of flexion involving the shoulders, elbows, and wrists.
Three sets of 5 dead hang pull ups every night, Fri Sat Sun Mon should help balance me out. When the weather breaks I will set up the TAPS unit in my driveway and have my way with it.
I apologize for the skeletal nature of this post. I am focused yet uninspired, with no desire to dress these topics up with my usual spicy verbage.
What I can tell you is that I am done waiting/looking/pining for a girl. Like Romeo, I fell in love with love, for a brief bit, and simply miss the feeling of coming home to someone. Crawling into bed with someone. Waking up to a beautiful face and then living a day with them. She'll come. She exists.
Tomorrow? Trail hike in my new sneakers.
20090313
Today's workout was on par with Tuesday's workout. Both worthy of an update.
Tuesday 3.10.09 1630 hours
Art Museum Stairs
24kg swings x 5LR + full steps
10 swings + full steps
15 swings + full steps
10 swings LR + Suicide Steps
Repeat for three rounds.
Friday the 13th
Gymboss
Heavy Bag x :20 + 5 x 32kg swings [in bag gloves, freaky], rest :20.
Repeat for 10 minutes.
Heavy Bag x :40 + 5-10 x 32kg swings, rest :20
Repeat for 10 rounds.
Snatch Right arm x :20, rest :40
Swing Left arm x :20, rest :40
Repeat this cycle 5 times for 10 minutes.
30 minute horror movie. First time I touched a heavy bag since before abdominal surgery last July.
Today is the one year mark from the day I smashed my face into the concrete in California. Trusty and Curls were in Hawaii then, as they are now. But now they live there.
I saw Watchmen on Tuesday with my buddy Boogie The Body Worker. We agreed it rates a second showing.
Sarah made me another excellent CD. I hung out with our dog all day yesterday.
Main Line School Night is running smoothly. My dental tech tried to set me up with a cute girl, I declined. I think I'm going to hit the bag frequently. I remembered all the knowledge Coach Trusty gave to me last spring. It all makes sense. My lead hand is slow. If the bag were an opponent I would get smacked up every time.
Oscar Uniform Tango.
Tuesday 3.10.09 1630 hours
Art Museum Stairs
24kg swings x 5LR + full steps
10 swings + full steps
15 swings + full steps
10 swings LR + Suicide Steps
Repeat for three rounds.
Friday the 13th
Gymboss
Heavy Bag x :20 + 5 x 32kg swings [in bag gloves, freaky], rest :20.
Repeat for 10 minutes.
Heavy Bag x :40 + 5-10 x 32kg swings, rest :20
Repeat for 10 rounds.
Snatch Right arm x :20, rest :40
Swing Left arm x :20, rest :40
Repeat this cycle 5 times for 10 minutes.
30 minute horror movie. First time I touched a heavy bag since before abdominal surgery last July.
Today is the one year mark from the day I smashed my face into the concrete in California. Trusty and Curls were in Hawaii then, as they are now. But now they live there.
I saw Watchmen on Tuesday with my buddy Boogie The Body Worker. We agreed it rates a second showing.
Sarah made me another excellent CD. I hung out with our dog all day yesterday.
Main Line School Night is running smoothly. My dental tech tried to set me up with a cute girl, I declined. I think I'm going to hit the bag frequently. I remembered all the knowledge Coach Trusty gave to me last spring. It all makes sense. My lead hand is slow. If the bag were an opponent I would get smacked up every time.
Oscar Uniform Tango.
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