View details for my next Hard Style certification, click through

Comrades,
I taught a class today.  Two RKC, an HKC, and a 2nd Dan tae kwon do.

Joint mobility:
Circumduction of arm and shoulder with a bo
good mornings
overhead squat with bo
Primitive rolling [easy rolling]
halos
Pull up ladders 1-2-3

Work:
1 leg deadlift ipsilateral and heavy for 3 left and right
contralateral and heavy for 5-8 reps

ROP press ladder 1-2-3-4-5

1 set of weighted pull ups for 3-5 reps

5 minutes of continuous flow
Roling deck squat, squat thrust, tiger bend push up.

50 minutes.  They needed it.

W

Just like Rocky! Philadelphia 2009 RKC kettlebell Instructor certification workshop

The dream did come true.

One Day Kettlebell Certification in Chester County PA

Registration is now open.

Please entertain the following date:


Sunday 24 January
Dragon Gym [home of Brian Petty and Somnath Sikdar, both RKC]
267 S. Whitford Rd in Exton, PA

0730-600PM
Swing, goblet squat, and Get Up will be taught. Please read for course details.  There is a strength requirement as well as a skills and teaching test.