Month Two of RKC Vienna Prep with Attention to Certification Updates

Previously, I had posted on this blog about my strategic training for the RKC certification I am destined for in April. I had take a deload week to focus on some basic kettlebell drills and mobility and am now back at the grind. My second month of RKC training is a bit higher in volume to add additional strength, and I have changed my heavy swing intervals on Saturday into the practice run of the 5 minute snatch test using the 14kg kettlebell. I am not incorporating an additional heavy swing day anymore. The volume of my workouts now is just too demanding to do that, and rest is necessary so I don’t over train before my certification).

Ok, so, without further delay, here’s the new training program and the changes I have made to meet the demands of the new RKC requirements. Please note: this training program is similar to last months training, with some changes to weights, reps, and intervals.

Monday

1.Heavy press ladders along with pullups and double swing. Heavy presses will be set per arm.The ladder will be as follows.

2 16kg clean and press per arm followed by 2 pull ups, followed by 10 two arm 20kg swings.

3 16kg cleans and presses per arm followed by 3 pull ups, followed by 15 two arm 20kg swings

4 16kg cleans and presses per arm followed by three pull ups, followed by 20 two arm 20 kg swings.

start with three sets and work up to 5 sets over the course of three weeks.

2. Snatch Test Practice (will discuss this below)

3. End with double 12kg swings. Do three sets of 30 second intervals. You will do 30 seconds of swings followed by 30 seconds of rest. Week two of this interval will demand 45 seconds of work followed by 45 seconds of rest. Week three will demand 60 seconds of work followed by 60 seconds of rest. Progress this accordingly over a three week period..

Tuesday: off.

Wednesday: Get ups, Squats, and Pull Ups

1. Getups and goblet squats for 15 minutes. Complete one goblet squat and then move to one get up per side. Use a 14kg for these exercises.

2. Double 16kg squats and pull ups. Complete one 16kg double squat followed by one pull up for 15 minutes.

3. End with Snatch Practice

note: Wednesday you can do ladders of squats for the double kettlebell squat and pull up routine for variety. You can do ladders of 2,3,4. Also, each week you will add an additional squat on to the goblet squat and get up routine. Week one is 2 goblet squats, week two is 3 goblet squats, week three will be 4 goblet squats with week four being an off week for deloading. Begin with 1 turkish get up per side and increase to three per side over a 3 week period.

Thursday: Off

Friday: Deadlifts, Presses, Push ups and Snatches

1. Begin with 4 sets of 8, 24kg deadlifts. Work up to 6 sets over time.

2. Double press ladders, pull ups and snatch ladders. The ladder will be as follows

2 presses, 4 push ups then 3 snatches per arm.

3 presses, 8 push ups, 4 snatches per arm.

4 presses, 12 push ups, 6 snatches per arm. do 3 sets.

Presses will be completed with a 12kg for this ladder, which includes 12kg double presses. Snatches will be performed with the 14kg kettlebell. Start with 3 sets and work up to 5 sets.

3. Snatch practice

Saturday: RKC Snatch Test with the 14kg Kettlebell

Begin with 2 overhead lockout and carries with the 16kg kettlebell per arm. Then, perform the test.

Time yourself for 5 minutes and test yourself to reach 100 reps of snatches with a 14kg kettlebell. Log results.

Sunday: Off.

Now, if you’re curious about what this “snatch test practice” really looks like, take a look at it here. It has been changed to meet the demands of the 14 kg kettlebell using a 12kg and 16kg kettlebell (stay with me here). I am now on week 5 of the snatch practice, and per the recommendations of RKC Michael Krivka, we have come up with a great plan of attack for getting 100 snatches using a 14kg kettlebell. Remember, snatch test practice is 5 minutes long. This new workout will be HARDER than just simply using a 14kg kettlebell. Picking up with week five, you will complete 14 snatches per arm using a 12 kg ketltebell in the first minute. In minute two you will complete 14 snatches per minute using a 16kg kettlebell. You will cycle back and fourth between weights each minute. In workout two, 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 pracitce 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