Day 5 of the 40 day workout and Saco HKC

Today went ok, presses felt good and snatches felt amazing. I cleaned up a small timing issue on my snatches and it really helped.

2x5 rep scheme on all

Press- 32k, 32k

Pull-up - 20k, 24k

Pistol- 16k, 16k

Snatches 15:15 for 8 minutes. I averaged roughly 9 snatches per 15 seconds.

Saco HKC

I had the pleasure of assisting Master RKC at the Saco Maine HKC. Jeff Falcoswki RKC also assisted, both are great guys :)

We had a good group up there. A few needed some work but it went well overall.

A few tips for future HKC and RKC candidates:

1. clean up any shoulder mobility issues, master the lockout and all of your lifts will be better

2. practice and spend at least 1 hour with a good RKC before the HKC. It may be the difference between pass and fail.

3. Get the FMS, fix the issues and train smart :)

Thanks again to Brett and Jeff, we had a great weekend.

Day 4 of the 40 day workout

Felt crappy at the beginning, once I got warm it felt better.

I spent the weekend at the Saco, ME HKC cert with master RKC Brett Jones, he helped me with a slight timing issue on my swings/ballistics. He also gave me some good rooting advice. That guy should teach kettlebells for a living...he's pretty smart :)

All 2x5 rep scheme

press 32k, 32k

pull-up 20k,20k

pistol 16k,16k

snatches...all with 14k...7 minutes total

2 min of 15:15...this was too easy. After 2 min I did 5 minutes straight with no problems.

My feet were burning during the pistols and snatches...I guess I was rooting ok :)