RKC Exercise Notations (courtesy of Ross Meyer, RKC)

I asked my good friend and mentor, Ross Meyer RKC, to provide me feedback on this blog as well as advising me on "proper" nomenclature for kettlebell exercises.  I have copied the information he provided on exercise notations (abbreviated shorthand) here.  I am using these abbreviations in my training logs.

Here are the short hand notations for our exercises so far:

1H - one hand

SL - single leg

DB - double bell

2H - two hand (usually two hands on one bell, e.g. 2H SW)

BU - bottoms-up

ALT - alternating (e.g ALT 1H DL)

OH - overhead

TK - tall kneeling

1/2K - half kneeling

1/2K-op - half kneeling open (flexed hip adducted to 90 degrees)

DL - deadlift

suit.DL - suitcase DL

SW - swing

DARC- alternating 1H swing with a release and catch at the transition

HP - high pull

LP - low pull

SQ - squat

GSq - goblet squat

FS - front squat

CL - clean

PR - press, aka overhead or military press

C&P - clean & press

C&J - clean & jerk

PPR - push press

SN - snatch

TGU - Turkish getup

LGU - little getup (TGU to elbow or hand)

P-U - pushup (hyphen is horizontal, like body position in pushup)

P/U - pullup (slash is vertical, like body position in pullup)

P-C - pull - catch

P-C-P - pull - catch - press

P-C-Sq - pull - catch - squat

i.club - indian club

1/3/2013 Thursday January 3, 2013

6:15am - Joint mobility drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:15am - Training session with Ross - Focus on DB SL DL, PPR, DB SW

Warm up -
TGU 20kg, single each arm
DB DL 36 kg, 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm

The following combination was done for 1X:
DB SW 20kg, 5
PPR 20kg, 5 each arm

We then worked on DB SL DL techniques with the 16 kg and 12 kg bells.
Combinations essentially of 3 reps each leg with 16s, then 2 with 12s, back to 3 with 16s.  The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged  (DL position).


The following combination was done for 3X, with the single leg deads intermixed between each set:
DB SW 24kg, 5
PPR 24kg, 5 each arm was the goal (it ended up being 5, 4, 3)


8:15am - Complete

Notes -
DB SW with 24s felt very very good.  I should stalk DB 28s because I believe I am there to try this.

The SL DLs were good.  Need to reinforce keeping a flat back and really look to fire the glute on the stretching leg hard.

The PPR needs work.  Felt fatigued on the 24s and the hips were not driving the bell enough.  I need to drop a bell size to the 20kg and really hone technique, then back up to the 24.  Doing DB SW with 28s should help make the 20kg feel "light" on the PPR.