The countdown has officially begun!
Ladies and gentlemen of the primalburgher.com community, this blog post is all about The Russian Kettlebell Challenge! I would like to thank you all for following me this far on my primal fitness journey. With just about a month left before RKC Vienna, I have teamed up with some fellow RKC’s to put me on the correct course of action for
the last and most brutal month of training. This week, I’m sharing my final month of training with you all so you can see how I a) progressed my overall strength up until this point b) how I will continue to progress my overall strength for the RKC and c) how I will condition myself for the 3 day, high volume training for the RKC.
This is it folks. GAME ON!
Without further delay, here’s the final month of my training for Vienna. Pay particular attention to Friday’s workout, as it is based off of two separate complexes built into one workout. I will discuss those complex routines in detail below. Just to note, I have chosen to complete these complexes back to back to prepare for the demanding work of the RKC. Again, I will get more into the nitty gritty detail of that below.
RKC Vienna Training: BEAST MODE ACTIVATED!
Monday: Clean and Press Chains, weighted pull ups, and heavy swings.
3 clean and presses with a 12 kg per arm, 1 15lb weighted pull up, 10 24kg swings.
3 clean and presses with a 14 kg per arm, 1 15 lb weighted pull up, 15 24kg swings.
3 clean and presses with a 16kg per am, 1 15lb weighted pull up, 20 24kg swings.
begin with three round of this circuit and progress to a total of 5 rounds.
End with snatch test practice.
Tuesday: rest and recovery day.
Wednesday: Get-Ups, Push Ups, and Double Squat Chains
3 12kg get ups per arm, 3 push ups, 3 double 16 kg squats.
3 14kg get ups per arm, 4 push ups, 3 double 16kg squats.
3 16kg get ups per arm, 5 push ups, 3 double 16kg squats.
Begin with 3 rounds of this circuit and progress to a total of 5 sets.
End with snatch test practice.
Thursday: rest and recovery day.
Friday: Killer Complexs- The RKC Deep Six and The Holy Fiver
This day is based on taxing the body with 5 different circuts sandwhiched into one. The purpose of this day is to prepare the body for serious cardiac outputs. You will perform 2 separate complexes in one workout. You will begin with the RKC Deep Six, followed by The Holy Fiver. Each workout challenges your grip, your endurance, and your overall mental toughness. This day is the most demanding of your workouts, and keep in mind, you still ahve snatch test practice after this routine. High volume is the name of the game here. Each complex has been designed by other RKC’s who will be identified below.
Circuit 1-RKC Deep Six by Master RKC Jon Engum
All lifts done right handed without setting the bell down between moves.
• 5 Swings
• 5 Snatches
• 5 Clean and Presses
• 5 Front Squats
• 1 Get Up * From the top down, aka Shawn Cairns’ “the Get Down”
• After the last Clean and Press, from the lockout do the down phase of the Get Up
until you are at the firing range position and then get back up.
• Now switch hands and repeat the sequence on the left.
This complex will be completed using the 14kg kettlebell.
The Holy Fiver by RKC Pat Flynn
Double Swing x 5
Double Snatch x 5
Double Clean and Press x 5
Double Front Squat x 5
Perform this complex with double 12kg kettlebells.
Keeping in mind that this is based on a three week progression, you will start with one round of each complex. This means that you will perform the RKC Deep six followed by The Holy fiver back to back. That counts as one round. Increase to a total of three rounds over the course of three weeks.
End with snatch test practice.
Saturday: RKC Snatch Test Practice
Warm up with 3 sets of 1 16kg overhead lockouts per arm. Snatch and lock you arm with the weight above your head and walk 5 setps. Switch to the other arm and repeat.
After warming up, perform 100 reps in 5 minutes with the 14kg kettlebell.
Sunday: Rest and recovery day.
Now, as for snatch tet practice, we will be picking up with week 9. You will cycle back and fourth between weights each minute. You will begin with the 16kg kettlebell in minute one and then cycle back and forth from a 16kg to a 12kg in each minute. This workout is designed to constantly switch the load and tax your body in a manner where, when you practice the RKC snatch requirements on Saturday with the 14kg kettlebell, you will have the strength and endurance to pace yourself and will have superior form in your lock out.
Snatch Test preparation Workout Outline
|
Week |
Workout I |
Workout II |
Workout III |
|
1 |
10 |
12 |
11 |
|
2 |
11 |
13 |
12 |
|
3 |
12 |
14 |
13 |
|
4 |
13 |
15 |
14 |
|
5 |
14 |
16 |
15 |
|
6 |
15 |
17 |
16 |
|
7 |
16 |
18 |
17 |
|
8 |
17 |
19 |
18 |
|
9 |
18 |
20 |
19 |
|
10 |
19 |
21 |
20 |
|
11 |
20 |
22 |
21 |
|
12 |
21 |
23 |
22 |
|
13 |
22 |
– |
– |
We have reached the highest volume of exercise yet prior to the RKC. This is it folks! Its time to make it all happen! Now, if you have any questions about this protocol, please feel free to leave comments on this blog or email me at janelle@primalburgher.com.
Be on the look out this week for more articles about how to eat smart when training this hard for a certification. It’s going to be a great week on the blog for sure, as I will be discussing hard training, heavy eating, and my thoughts about becoming stronger yet! STAY TUNED!
Remember to eat smart, train hard, and enjoy your life!
Love Always,
Janelle Pica-HKC, CPT
