RKC- Russian Kettlebell Certification training guide

RKC Prep       by Brett Jones	Week #30 ---240Lbs	Week # 29	Week#28	Week#27
Monday   Rest Day(bike/run)	----
Tuesday         Snatch test day	5/5/S16
Wednesday         Snatch test day	5/5/S16
Thursday         Rest Day(bike/run)	Bike/correctives
Friday
Swing
Clean & Press
Swing
Clean & Front squat
Swing
Get Up
Swing
Snatch
Swing
Saturday
Clean & Press
Swing
Clean & Press
Clean & Front squat
Clean & Press
Get Up
Clean& Press
Snatch
Clean & Press
Sunday
Clean & Front squat
Swing
Clean & Front squat
Clean & Press
Clean & Front squat
Get Up
Clean & Front squat
Snatch
Clean & Front squat

RKC Prep Training Guidelines (by Brett Jones)

Perform 1-3 circuits of the drills in the order listed.

Perform 5-8 reps per each set (except swings where you increase reps as long as form is correct)

Rotate intensity of volume and weight:           16kg KB for 3 circuits one day; 24kg KB for 1 circuit the next.   Single KB drills one day; Double KB drills the next.

Legend: # circuits/ # reps/ Single bell #kg or Double bell #kg