With just a few weeks before RKC Vienna, I will be hitting my training back for the last few weeks that I am in the Greater Pittsburgh area. I had mentioned before that the intensity of my workouts had eventually caught up with me and I had to actually take a week off before even getting serious into my last month of training.
The good news here is that there is a smart way to train in order to get the my overall stress levels down and still get a solid amount of conditioning for RKC. All things considered, this will just be a final few weeks of lighter workouts in order to save my overall energy for this certification. After a week of just solid resting nad eating, I am ready to train SMARTER these last few weeks to save my energy for Vienna. There will be one high intensity day plugged in on Friday, but that is Snatch Test practice only. No other workouts will take place. So, here’s the plan of action!
Lighter Training for Basic Kettlebell Drills
Monday: Swings 30 seconds of work followed by 45 seconds of rest. Complete this in 20 minutes. Use a 20kg kettlebell.
Tuesday: Clean and press ladders with a 14kg kettlebell. 15 minutes of R and L arm clean and presses at a ladder of 1 C and P per arm, 2 C and P per arm and 3, C and P per arm. End with 3 minutes of RKC planks. 45 seconds on and 15 seconds off.
Thursday: 16kg get ups, 1 per arm. Do them as many times as you can with good form for 15 minutes. End with 5 14kg goblet squats and 5 R and L rows per arm with a 14kg kettlebell.
Friday: RKC Snatch test practice. Begin with 3 overhead lockout and carries per arm with a 16kg kettlebell. Then, compete the test. Perform 100 snatches in 5 minutes with a 14kg kettlebell.
This training is designed to keep me active and fit without burning out prior to RKC Vienna. While some of these workouts are more demanding than others, they are not long based on long complexes. I am focussing on only basic kettlebell motions here. Next week, I will be updating this routine to incorporate a few more movements to gear up for the certification. Guys, this is it! We are two weeks away from Vienna, and life never felt so good!
Remember to eat smart, train hard, and enjoy your life!
Janelle Pica-HKC, CPT