If you rest generously and as much as needed you will be focusing on pure strength and neural adaptations. Rite of passage tends to be used two ways around here.
This is a well known press program presented by pavel in enter the kettlebell.
Rite of passage kettlebell. 200 snatches with a 24kg m 12kg w in 10 minutes and a clean press with 1 2 m or 1 4 w of. The first way is a work out program with clean presses swings and snatches scaled for heavy medium and light days three days a week. Rite of passage programming from 16kg to 24 kg press hello everyone i have been training rite of passage with the 16kg bell for 12 weeks now at 70kg on my heavy days to the limit ladders i am pressing upto 8 sets of 1 2 3 4 5 and performing swings with the 24 kg but i somehow am still not able to make the jump to 24 kg only 2.
Eventually you graduate to the rkc rite of passage which incorporates snatches clean press and complex rep schemes like ladders and randomization. The rite of passage from the book enter the kettlebell. Kettlebell legs strength training.
Share on facebook share on twitter share on pinterest. Workout frequency daily. I switched the swings snatches to a 44lb 20kg kettlebell on week 7 4 weeks of program minimum then 3 weeks of the rite of passage due to the beating my forearms were taking on the long swing sets.
The other is the actual goal of the work out. I started out with a 53lb 24kg kettlebell for both the presses and the ballistic movements. T he alternating double rack reverse lunge test is a 2.
Kettlebell alternating double reverse lunge. Due to the resistance as opposed to just running for the same aount of time you ll get some muscular growth through the posterior chain back glutes. The rite of passage.
The new program minimum described in s s. January 12 2015 updated may 13 2020. Generally start training with a kettlebell you can press 5 8 times re cleaning before each press.
Written by john wolf. The goal is to snatch a 24kg kettlebell 200 times in 10 minutes and clean and press 1 2 your bodyweight. This is one of best kettlebell books ever written.
Enjoy the videos and music you love upload original content and share it all with friends family and the world on youtube. The rite of passage from etk will produce some bulking in the arms delts in particular from the presses while leaning you up through the swings snatches which are a higher rep exercise.
