ETK - The Fire Fighter Way

Program Minimum. This is where it all begins. There is no turning back, and the only way out is walking away from the RKC wearing a black t-shirt with a Russian red crest atop the left pec.

I will chronicle my plan to become an RKC Instructor in a personal journal and peridically post entries on theis blog. WODs, food, feeling, emotions, blood sweat, tears, it will all be here. Nothing will be censored. “Commit…No Excuses” will be my mantra. There WILL be days that I want to give up, not do a workout or not perform at 100%. "Commit...No Excuses!"

I WILL be an RKC; no doubt. May this logged journey also serve as a tool for others who follow, not in my footsteps, but make their own path towards the RKC or what ever challenge they face.

WOD 061509: PM - These workouts will be primarily based on the KBS and TGU. I will also implement other modes that I feel compliment these lifts and help me build the strength and conditioning I need to e a fire fighter.

Fighter Pull Ups- 7,7,6,5,4 (8:30am)

Shoulder Mobiltiy/ Foam Rolling: (9:00am)

Warm Up- 10 FTW Squats/ 10/10 Halos / 1 Pump w/ TGU warm up X 3 Rounds (5:50pm)

TGU- 3 sets of 5/5 w/ 20.4KG (6:00pm)

FFMM- Based On Sr. RKC David Whitley’s article; Brutal Minimalist Fitness

• 50,40,30,20,10> KBS w/ 20.4KG
• 10,20,30,40,50> Sledgehammer Chops w/ 10lb Hammer
• Finished in 11:20:00
• SMOKED ME!

Finisher- Just for the hell of it.

• 1(5,4,3,2,1) Kettlebell Push Up-2-Squat Triple Crush w/ 20.4KG

I read somewhere, that your workouts should make you feel energize afterwards, in fact, feeling like having sex is not uncommon. In that case, do not disturb.

Know You Limits

I am in the process of writing my own ETK plan. The foundation of this plan will be built around the swing, TGUs, clean & press, and the snatch. I will also incorporate other lifts and methods that I think will help make me proficient at these foundational KB lifts.

In this video, for example, I did an 4 rounds of 24kg swings for 2min and hose waves for 30sec. with the 1' 3/4" hose. I found that 2min on the swing was too much right now .

My form started to go after 4 sets so I would be better off doing 20sec - 1 min rounds for 10-15 sets. I can't expect to perfect the lift, if I allow my form to suffer. 8 min of swings at about 33.6 per min gave me 269 swings total. Not bad I guess.

Don't have equipment? I don't wanna hear it. The world is my gym, and let the trees, rocks, or sand be my barbell. I did this at the end of my grip training session. I just wanted to see if I should incorporate it into my routine. That's a definite hell yes. The log weighs 43 lbs. I picked it up at the park by my house. It was left over from the after math of Hurricane Ike. I imagined it was a coke can and tried to crush it as such. My pecs and lats were flaring not to mention the damn thing was hard to hold. I was just waiting for ants to pop out of bottom. That would add a new level of difficulty to the situation.

Fighter Pull Ups: 7,6,5,4,3

GRIP SESSION:

1. warm up w/ COC 5x5/5


2. 225lb dead lift lockout hold @ 30, 20,10


3. 25lb KB Pinch grip at 15,15,15 for each hand


4. 68lb Farmers' Walk Driveway x 3