International Kettlebell certifications

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Here’s some information about certification programmes offered by various organisations. 1.5 Organisations/Certifications 1.5.1 IKFF – Steve Cotter (local certifications are available) • “MY-style/style-less” hybrid, School of ENDURANCE, strength-ENDURANCE, Multi-level, Local “Advisors”, no Hierarchy/Rank • Certification CKT – $1295, No expiry, Worldwide 1.5.2 RKC – Pavel Tsatsouline • Dragondoor, Most popular, well known • “Hard-Style”, School of STRENGTH, STRENGTH-endurance • Certification RKC – $2695 (sometimes discount structures are available), 2 year validity, retest/re-certify, US/Europe, Multi-level, Hierarchy/Ranks 1.5.3 AKC – Valery Federenko • “Fluid-Style/GS”, School of ENDURANCE, strength-ENDURANCE • Certification AKC – $1400, No expiry, US/Europe, Single level

20090601 – 05h30 – TheDoug circuit

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JM & WarmUp12 Up a weight – Circuit: 2H-SW 60s, TheDoug 60s,SW(L) 60s, TheDoug 60s,SW(R) 60s, TheDoug 60s,SW(Alt) 60s, TheDoug 60s,C(L) 60s, TheDoug 60s,C(R) 60s, TheDoug 60s,P(L) 60s, TheDoug 60s,P(R) 60s, TheDoug 60s,SN(L) 60s, TheDoug 60s,SN(R) 60s, TheDoug 60s Up a weight – Repeat Circuit: SN(L) 60s, TheDoug 60s,SN(R) 60s, TheDoug 60s,BWSQ 60s, TheDoug 60s

20090530 – 07h00 – Circuits

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JM & WarmUp10 round-the-body-pass=RTBP(active rest),figure-of-8-round-the-legs=F8(active rest) Long uninterrupted circuit. Work time=1min… Active rest=30s(RTBP/F8) SW,RTBP,SW(L),RTBP,SW(R),RTBP,SW(Alt),RTBP,C(L),RTBP,C(R),RTBP,P(L),F8,P(R),F8,C&P(L),RTBP,C&P(R),RTBP,SN(L),F8,SN(R),F8,Windmill(L),RTBP,Windmill(R),RTBP SN(L) 30s,SN(R) 30s,GoblinSQ 60s,Thruster(L) 30s,Thruster(R) 30s,Bridge/Plank 60s…..4 rounds I forgot the rest.Will load it when I remember

20090529 – 05h30 – VO2max

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JM & WarmUp VO2max 16kg – calibration (6mins) + work (20mins) VO2max 24kg – no calibration – 1 rep less than the 16kg set….. 13.5mins work VO2max 32kg – just 1x3min round – 1 rep less than the 24kg set

20090528 – 05h30 – Boyz again

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Jeez ladies…stop being such wimpettes! Come back…all is forgiven. JM & Warmup Ringside stepup variations. 2x16kg. Short steps, Long step,2legged jumps,1 legged jumps, Stepping lunges, Racked etc. 24kg – we head outside into the cold. Jog a bit, then overhead lockout and up the stairs. It’s too cold for this!! Back inside. Weighted pullUps in 1’s 8kg, 12kg, 16kg, 24kg, 32kg, 40kg, 48kg(FAIL!) Then GTG (Grease the groove). Hook the KB’s on your feet. 1st rep with both…drop off the 1 kettlebell (lighter one) for 2nd rep…none on the 3rd rep. So “3” reps on