ETK Program Minimum
12min:
KB Swings (used 1 Pood) until form breaks down
(added 10-15 BFK after each set of swings)
100M recovery jog
Did not count swings in sets, just focused on form and going until form broke down. Focused on the back swing (like a hike pass) and hinging at the waist (like a box squat or a RDL), then exploding the hips forward to bring the bell up. Bell brought to chest level (RKC style).
I have started the Enter the Kettlebell (ETK) Program. I have done work with KB for over 2 years, but I want to take some time (break from CrossFit) and really work on my KB technique. Despite all the "comrade" talk and all the endless plugging of "others' product", there is no doubt there is a lot of quality training adviced offered by the folks at DragonDoor.com.
My plan is to follow the first program, Program Minimum for a few weeks, then go on a do the next program for a few weeks too and re-evaluate my progress. I will still do my 1-2 olifts a week. We will see how this training goes, but I am excited about trying something new.
4 comments:
I am actually getting involved with a Kettbell coach. I have been looking into more about the kettlebell as well including the Girevoy sport or fluid style. Plus you and I had a conversation a while back about how you disagreed with the clean and press fro the K-bell. After your explanation of the k-bell being for swinging, I agreed and stopped doing the clean & press. Well, I just saw a video of a small kid doig a clean, with a swing and followed my a jerk with a 1.5 pood bell. This kid could not have been older than 8. It was impressive. I like this idea and I am going to try to expand on the kettlebell as much as possible and would love to bounce ideas off of each other.
pat, this is craig from crossfit will county. i am friends with jason. you came down and checked out my gym right when we first opened.
just checking out your blog and i have read some of pavel books, naked warrior and power to the people. he definitely knows his stuff. what does the enter the kettlebell program consist of? i have been doing a lot of snatches with KB lately and im a big fan.
Craig,
It consists of really 4 exercises following in the Pull-Push sequence of PTP. The exercises are swing, get-up, clean and press and then the snatch.
The book and DVD go through an explaination of each and the program is 2 parts. First is swings 2x week, get-ups2x week. Next phases is C&P ladders and snatches/swings 3days a week. That is it.
Thats cool Pat. Some guy emailed me about setting up a KB workshop. I think he did one with CrossFit Calgary already. Must be a pretty legit guy. When I get bigger I think it would be a good think to put on. Although, I would like to get my own RKC qual.
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