KB Training for Emergency Responders II

Our next seminar will be held August 7, 8, and 9. Two days basic, one day advanced. Start spreading the word - registration will be limited to 60 participants for the basic program and 60 for the advanced. Join us for the Summer of Sweat!

Hey Hey, My My

Got a wonderful email from Wendy last night - short but quite telling. "I got blisters!" As you know we are getting Wendy ready for RKC in August - she is well on her way. This week training sessions:

Monday - Chains of Hell - following is one set
20 dead lifts
1 ARM Swings - 10/10
Cleans - 10/10
High Pulls - 10/10
Snatches - 10/10

TGU each side b/w sets (no wt)

Wendy used 12 kg bell, I used 16 kg - after 2 sets Wendy dropped her reps to 10 and 5/5, I kept mine at 20 - 10/10

Tuesday - TRX and KB - standard TRX warm up followed by TRX atomic push up/low row/ KB farmer walk circuit - 10/10/30/30 - 10 atomic push ups was goal - Modified for to 10 second prone suspended plank and 3 push ups, Chris B and I did full ATPU's
Farmer's walk - single kb from a clean-rack position - walk 40 yds, switch and return. Repeated circuit 10 x.

Wednesday - VO2 Max Protocol - 15/15 - 40 sets

10 sets - 1 arm swings
10 sets - Snatch
10 sets - 1 arm swings
10 sets - Snatch
5 sets alternating 1 arm swings with active rest (arm circles with bell)

TRX Today!