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Kettlebells: How To Maximize Your Results In 2010.

by GEOFFN January 6, 2010

I was thinking about how to maximize your results from your kettlebell training and your kettlebell workouts.
I came up with 3 easy steps:
Step 1. Pick a program and follow it to completion.
Step 2. Always focus on your technique over the quantity of your reps.
Step 3. Repeat steps 1 & 2.
Let’s break it down, because although [...]

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Pain v. Performance: An Interesting Paradox

by GEOFFN January 2, 2010

Just got back from training where I experienced some very interesting results.
I am programming my Olympic lifting training back in.
Yesterday I snatched lightly and performed a snatch-based chain.
Today, I performed Presses and barbell FSQs.
Neither day was anything to write home about performance-wise. But both days felt “interesting.” I felt more solid – more grounded than [...]

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Program Minimum 30 Day Experiment: Completed.

by GEOFFN January 1, 2010

As I sit here and write this, it’s New Year’s Day.
So Happy 2010 to everybody reading – I hope 2010 is even better for you than 2009.
I’ve been offline pretty much for the last 2 weeks just getting ready for the New Year. There was a ton of stuff to do and I want to [...]

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Shaky – Sensorimotor Amnesia And The Get Up

by GEOFFN December 19, 2009

Thursday, 12.17.09
Thursday’s training was, well, interesting to say the least.
I had big plans for myself – thought I was going to push the volume on the Half-Kneeling Presses (HKPs) and bang out 50 reps per side with the 24kg, but once I got into the training, everything changed.
Just as an aside, I am approaching training [...]

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Swings – The Harder the Better

by GEOFFN December 16, 2009

The foundational exercise in the RKC – The Russian Kettlebell Challenge – School of Strength, is the Swing. It doesn’t matter if it’s two or one hand, it’s still the Swing. Of course, we teach the 2 Hand Swing first and then move to the 1 Hand version after some semblance of mastery has been [...]

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Program Minimum Update: Days 6-9

by GEOFFN December 11, 2009

So, I ended up bailing on my training session for Sunday night. Got done with the seminar at 930pm and just wanted to eat and crash. So I did. Another big NY Strip and twice-baked potatoes. Honestly, kettlebell training was the furthest thing from my mind.
Monday, 12.7.09
Focused in on the Get Up and it’s variations.
A. [...]

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Program Minimum Day 5: Steak.

by GEOFFN December 6, 2009

I came up early from my seminar last night and started writing almost immediately.
Before I knew it, three hours had passed.
I kept going.
Then another hour passed.
I finally ate dinner at about 10:30pm.
I guess I really like writing.
Anyway, I had a nice big (and overly-priced by about $10) NY Strip. Always like those. One of my [...]

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On Task – PM Experiment Day 4

by GEOFFN December 5, 2009

Thought I’d get a quick update in here while on hold with hotel…
Last night was Day 4. Some different variations of the same theme.
Decided to really focus in on the lunge portion of the GU and de-emphasize the Swing.
A. Walkouts x 10
B. Half-Kneeling Presses, 24kg/15,15
C.. Band Lunge x 10,10
Circuit:
D1. Lunge x 10,10, bodyweight only focusing [...]

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PM Update – Day 3

by GEOFFN December 5, 2009

Just got in from my seminar.
Pretty tired from absorbing all that information.
About to hit tonight’s training session.
Last night was really quick – got in, banged out a couple of exercises, and went out to dinner with one of my buddies and his friends. I brought my kettlebells in from the car (16kg and 24kg) and [...]

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Not So Quick And Dirty – Day 2

by GEOFFN December 3, 2009

Wanted to put my thoughts on paper real quick because I’m hitting the road in a couple of hours for a long weekend in Atlanta.
Here’s last night’s late night session.
A. GU to half kneeling 16kg/5,5 x2, rest as needed
B. 2 H Swings: 24kg/20 x5, rest 60 seconds
Looks very simple.
It wasn’t.
Get Ups to Half Kneeling: These [...]

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