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The RKC Prep Course is a five week, 10 Hour Program that requires the student to actively embark upon a training evolution designed to minimize potential for failure at the Russian Kettlebell Certification, and amplify the user's understanding of kettlebells to facilitate a more complete training experience.

Justin Garfield and Will Williams, both Russian Kettlebell Certified, have developed a program that addresses the numerous weaknesses in the game of attendees at the RKC. Will Williams has participated or instructed at nearly 10 Russian Kettlebell training evolutions, and has watched the program progressively reach the height we see it at now.

The RKC is a three day training operation that many people believe they will pass through the process of registration/payment and attendance. The reality of the RKC can be striking, and has sent people packing on days 1, 2, and 3. Everything from a battered ego to sunburn can mess with the student's disposition, and 10 hours with the instructors of KS&C will surely prepare your fleshy vessel and brain housing group for the conversion that is elemental to completing the RKC.

You may register for the RKC Prep Course via PayPal at our blog
www.k-sac.blogspot.com

Or you may register in person at either of the classes held during the week. You need not be registered for the RKC to attend the course, though you must be serious about the commitment you make to KS&C, the kettlebell, and the RKC principles. If you are registered for the RKC, notify us immediately through channel:

kettlebelltrainer@gmail.com

Cost 300.00 payable via Pay Pal at www.k-sac.blogspot.com

Event Listing: 5 Classes, 4 Private 45 minute training sessions.

Group Classes Saturdays at 0800, Sherman Oaks Park, Sherman Oaks, California. We muster at the pull up bars by the pool.
Classes to be held every Saturday from June 28 through July 26, with NO CLASS ON SATURDAY JULY 12.

You may contact us with any questions at all regarding the curriculum, the kettlebell, or our rates.

The Hard Style diaries continue

Sherman Oaks Park, SFV, California. 0830 Saturday 17 May.
All Levels Kettlebell Class, 3 in attendance. spent 25 minutes on joint mobility, drill remediation.

"Ziggy"
2 Handed Swing x :30 fast and loose x :30
Swing L x :30 R x :30
2 Handed Hot Potato x :60
Racked FRSQT x :30 R X :30 L
Push Press x :30 R x :30 L
Fast and Loose x :60

Light Jogging x 125 yards
Naked Get up with rolling lunge descent x 5 RL
Burpee Proper* x :60
Hindu Push Up x :60
Alt. Reverse BW Lunge x 10 RL

2 Handed Swing x :60
Fast and Loose x :30
Hot Potato x :60
BW Squat X :60 [slow, like 8 reps]
Push Up x 10 slow and hard style

Workout Constructed and administrated by JD Garfield RKC/Crossfit certified.
*10 Count burpee with deep 1] squat to haunches 2] plant hands 3]kick legs back tight and together 4] spread the legs wide and keep 'em tight 5] push up eccentric 7] Concentric 8]leg return 9knee to chest 10]hip extension/jump, landing, repeat. In the 'Corps we called 'em 8 count bodybuilders, minus the jump at the top.

Followed up this workout with a Super Acai bowel at Robex Juices. Blended and frozen Acai pulp/berries, sprinkled with unsalted granola and a half of a banana, sliced. Killed 40oz of H20, feelin' it. It is time I put the microphone away for today. Go read somone'e blog and learn something. Spread the love, share the wealth.