Kettlebells are the physical training tool of choice for Navy Seals, Delta Special Forces, US Secret Service, the NFL, and the NCAA. Learn the hottest functional training method in the fitness industry today from brother firefighters who are also RKC certified instructors. Hard style is not for everybody, but it is perfect for firefighters. Our goal is to share what we have learned and help you become stronger.

The life we save may be our own. Instructors are donating their time; all proceeds will be donated to charities that benefit firefighters or help kids stay fit.

Our first seminar held on February 7 and 8 in Bridgeport CT was a tremendous success. Check back for information about future training opportunities and competitions.

Monday, May 25, 2009

Starting Over...

Been a bit of a bum lately - training took a back to seat to life and life's worries. Wendy is getting ready for RKC in August - Matt and Justin may be joining her - we start our RKC prep program today - I started my training yesterday -

Warm Up - DL (Dead lifts) 10 sets of 10 reps
Crock Breathing and Thorasic Mobliity Stretch

Training - 6 x 1 min - start and finish each set with strict TGU - each side

Training Circuit - 1 hand swing, clean, HP, switch, TGU left side, TGU right side. Still having mobility issues with right shoulder - so I changed up TGU on right side at the base of the lunge position - both arms straight out (iron cross) and squeeze both hands - try for symetry in my stance and posture before and during lunge.

Finished with GTG (grease the groove) TGU - floor to bridge, 3 x 3 followed by arm bars.
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