First i would like to take some time to give a big thank`s to Fredrik Högström and David Liljeros for the amazing job the have done to put the first RKC I certification together here in Sweden.
It was an awesome weekend that went without any problems and it was a delight to be Assisting instructor there.
And thank you all who came you were awesome to. POWER TO YOU ALL =)
And for me it`s now time to work for my goal.
And what is my goal?
It is find more mobility and be a stronger person =) thats my long term goal. The short goal is to be stronger in my press (so i will pass my RKCII cert).
And to loose weight and feel good doing so.
I have fund how/when/what to eat now so i am one my way =) My goal here is to go down to 185Ibs (84kg) first here with in two month and then go down around 7-10Ibs (3-5kg) more over a longer period of time.
My practice will be Easy Strength 3 days a week and contain these exercises
Kettlebell press (single or double bell)
Kettlebell Squats
Kettlebell single arm floor press or Push ups
Kettlebell dead lift (hopefully i will find a bar to buy home soon)
Heavy Kettlebell swings
Mondays: a morning walk and light Easy Strength
Tuesday: A morning walk and sprints
Wednesday: Medium easy Strength
Thursday: A morning walk and sprint
Friday: A morning walk
Saturday: Heavy Easy Strength
Sunday: rest
Here is yesterday`s practice =)
Medium Easy Strength practice
Double Kettlebell press 28+28kg 3*3
Double Kettlebell Squat 32+32kg 5*2
Kettlebell floor press 32kg 5*2/2
Kettlebell dead lift 48+44kg 2*5 Sumo style
Swings 40kg 5*5/5/5
Double Kettlebell press 28+28kg 3*3
Double Kettlebell Squat 32+32kg 5*2
Kettlebell floor press 32kg 5*2/2
Kettlebell dead lift 48+44kg 2*5 Sumo style
Swings 40kg 5*5/5/5
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