I had the amazing opportunity to visit my friend and fellow HKC trainer Tracy Seffers over the weekend in West Virginia. I had a weekend all to myself so I decided to go down and visit my kettlebell sister in the wild and wonderful state of West Virginia. It was a very scenic drive down and when I arrived, Tracy and I were ready to to train. Since I am on on par for the RKC, I decided to
warm up with my heavy swings and snatches. Check out the 15 minute routine below.
Ladder of Heavy Swings and Snatches
2 one arm swings with a 24kg, then one snatch per arm with the 20kg
4 one arm swings each arm with the 24 kg, 2 snatches per arm with the 20 kg
6 one arm swings with the 24kg, 3 snatches per arm with the 20kg.
go up and down the ladder as many times with good form in 10 minutes.
End with 5 minutes of 30 seconds of 24kg two arm swing and 30 seconds of rest.
Tracy then joined me for some training and we both compelled the RKC deep six. The RKC deep six is a brutal workout that consists of the six basic movements of that are focused in the RKC certification weekend. Here’s what it looks like in real life.
The RKC Deep Six
1 Get up to standing then….
5 one arm swings, 5 snatches, 5 clean and presses, 5 front squats,
place bell in overhead position and get down.
1 get up on the other side and repeat the 5 one arm swings, 5 snatches, 5 cleans and presses and 5 front squats.
Work up to 5 of these circuits. One circuit counts as completing both sides of complex. I know. BRUTAL! Tracy completed all of her rounds with the 12kg kettlebell, I did two round with the 16kg, two with the 12kg and finished with the 16kg. It was ROUGH! But we made for a good session together.
It was then off to shower, and get ready for dinner. Tracy is an amazing cook and invited me down for some much needed (and might add LONG OVERDUE) venison steaks. Check out this amazing feast we had to celebrate our time spent together!
We then went out for a fabulous ladies night out to discuss our future goals for ketltebell training (Wednesday’s blog post will have an interview with Tracy. STAY TUNED!) What was even more encouraging was that Tracy agreed to visit me when I travel to Vienna this April and cheer me on when I go for my own RKC, and with all the prep I am putting into this certification , I will most certainly need a coaching session and I will gladly welcome that cheer-leading section 😉
That about sums up my weekend HKC reunion! Remember to always eat smart, train hard and enjoy your life!