ETK Program Minimum - Week 8, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R (weak on the left)
Snatch x 3L&R (will go for 4 next time)

TGU singles x 5:50 minutes time under tension (TUT)

Racked Carry singles x 50 seconds

Sweat is as good as gold!

ETK Program Minimum - Week 8, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

21 Two-handed Swings on the minute x 6
20 Two-handed Swings on the minute x 6
Total = 246

Farmer Carry singles x 60 seconds

ETK Program Minimum - Week 7, Day 4:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:50 minutes time under tension (TUT)

Farmer Carry singles x 60 seconds

Finished strong!

BTW, thanks for the replies!

Ask and Ye shall receive... or just show up.

The highlight of my RKC experience was when my girlfriend and I were walking back after dinner to the dorm on Sunday evening. We just happened to see Pavel and his Posse walking to a restaurant for their dinner. I was stoked to see them and had to greet Pavel. I told him that I didn't get a chance to get my picture taken with him. Well, Big W2, now Senior RKC just happened to have a camera where to my surprise, all were willing to comply! Pavel and his Posse were most gracious to pause for one of their fans. Here are the pics Will Williams took and sent to me on my belated request. Thank you W2, SRKC!


The Pose

And

The Candid Good-bye


Today's practice...
ETK Program Minimum - Week 7, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Two-handed Swings on the minute x 12
Total = 240

Overhead Carry singles x 40 seconds

The ETK Program Minimum to me is ...

... a short, simple, intense, tough, maximum-minimalist routine.

ETK Program Minimum - Week 7, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5 minutes time under tension (TUT)

Racked Carry singles x 50 seconds

Look into the future to see the "Program Minimum Remastered",
click here.

ETK Program Minimum - Week 7, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

22 Two-handed Swings on the minute x 6
20 Two-handed Swings on the minute x 6
Total = 252

Farmer Carry singles x 40 seconds

ETK Program Minimum - Week 6, Day 6:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:40 minutes time under tension (TUT)

Overhead Carry singles x 30 seconds

Heavy breathing!

ETK Program Minimum - Week 6, Day 5:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Swings on the minute x 12
Total = 240

Racked Carry singles x 50 seconds

ETK Program Minimum - Week 6, Day 4:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:45 minutes time under tension (TUT)

Farmer Carry singles x 60 seconds

ETK Program Minimum - Week 6, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

22 Swings on the minute x 12
Total = 264

Overhead Carry singles x 50 seconds

ETK Program Minimum - Week 6, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 6 minutes time under tension

Racked Carry singles x 45 seconds

More sweat!

Feeling better, but taking it easy.

I had a sinus cold on Friday that lead to a chest cold on Saturday, which I turned into cold iron today.

ETK Program Minimum - Week 6, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Swings on the minute x 12
Total = 240

Farmer Carry singles x 60 seconds

A nice sweat!
:o)

King TUT outwits The Sultans of Swing!

While mixing the Program Minimum, I wanted to keep track of my TGU time under tension (TUT) while including swings in the practice. However, the time per TGU varies whether by left or right side and as the practice continues. So, I noticed the first TGU repetition time of 45 seconds, and then got into position for swings until the Gymboss beeped on the minute. Also, I know I can do about 40 swings per minute, which would mean about 30 swings per 45 seconds. These 15 seconds gave me enough time to get into position and prepare (rest) for the TGU or the swing. King TUT is saved from being captured by The Sultans of Swing!

Today's ETK Program Minimum Mix- Week 5, Day 4
Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 4 rounds:
TGU x 1L
Two-handed Swings x 30
TGU x 1R
Two-handed Swings x 30

Total TGU time under tension: 6 minutes
Total Swings: 240

Overhead Carry singles 30 sec

King TUT and The Sultans of Swing Mix-It-UP (Circa 1978)

Embedding was disabled for this video:
Click here to watch 'King TUT'

Today, I did an AGU. An American Get Up!

In Remembrance of ALL who have died and fought for our way of life. A Salute to those who continue to live a life of production, prosperity, and defense against those who want to destroy the lovers of liberty to peacefully pursue their own happiness.

Declaration of Independence
Adopted in Congress 4 July 1776

The Unanimous Declaration of the Thirteen United States of America

When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, —That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security. —Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

[The Declaration then goes on to list these grievences]


The First 10 Amendments To The Constitution Of The United States As Ratified By The States are known as "The Bill of Rights"

Amendment I
Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.

Amendment II
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

Amendment III
No Soldier shall, in time of peace be quartered in any house, without the consent of the Owner, nor in time of war, but in a manner to be prescribed by law.

Amendment IV
The right of the people to be secure in their persons, houses, papers, and effects, against unreasonable searches and seizures, shall not be violated, and no Warrants shall issue, but upon probable cause, supported by Oath or affirmation, and particularly describing the place to be searched, and the persons or things to be seized.

Amendment V
No person shall be held to answer for a capital, or otherwise infamous crime, unless on a presentment or indictment of a Grand Jury, except in cases arising in the land or naval forces, or in the Militia, when in actual service in time of War or public danger; nor shall any person be subject for the same offence to be twice put in jeopardy of life or limb; nor shall be compelled in any criminal case to be a witness against himself, nor be deprived of life, liberty, or property, without due process of law; nor shall private property be taken for public use, without just compensation.

Amendment VI
In all criminal prosecutions, the accused shall enjoy the right to a speedy and public trial, by an impartial jury of the State and district wherein the crime shall have been committed, which district shall have been previously ascertained by law, and to be informed of the nature and cause of the accusation; to be confronted with the witnesses against him; to have compulsory process for obtaining witnesses in his favor, and to have the Assistance of Counsel for his defence.

Amendment VII
In Suits at common law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried by a jury, shall be otherwise re-examined in any Court of the United States, than according to the rules of the common law.

Amendment VIII
Excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishments inflicted.

Amendment IX
The enumeration in the Constitution, of certain rights, shall not be construed to deny or disparage others retained by the people.

Amendment X
The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.

Download a Free E-Book from 'The Free Capitalist'

ETK Program Minimum - Week 5, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

Swings:
Set 1: 20L/20R
1 minute active rest
Set 2: 10L/10R x 2
1 minute active rest
Set 3: 5L/5R x 4
1 minute active rest
Set 4: 5L/5R x 4
1 minute active rest
Set 5: Alternating 2L/2R x 10
1 minute active rest
Set 6: Alternating 1L/1R x 20
30 seconds active rest
Set 6.5: 20 Two-handed

40 Swings x 6.5 = 260
I had to swing to my waist half-way through each of the last 2.5 sets.

Racked Carry singles x 30 seconds

ETK Program Minimum - Week 5, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 6 minutes time under tension

Farmer Carry singles x 60 seconds

I will stay on the Program Minimum until...

whatever time is necessary to perfect my cleans, presses, and snatches in order to enter 'The RKC Rite of Passage'.

ETK Program Minimum - Week 5, Day 1:

Wall Squats, Halos, & Pump x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

40 Swings x 6.5 = 260
1 minute active rest x 5.5

Overhead Carry singles x 30 seconds

ETK Program Minimum Mix- Week 4, Day 4

Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 6 rounds:
Two-handed Swings x 15
TGU x 1L&R

Total TGU time under tension: 8 minutes

Racked Carry singles 30 sec

Another heavy work day...

calls for a medium-light training day.

ETK Program Minimum - Week 4, Day 3:
Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
40 Swings x 3 = 120
30 Swings x 3 = 90
20 Swings x 1 = 20
1 min Rest x 5.5

Total Swings = 230

One month ago..

This picture was taken of me, Doug Nepodal, Mike Krivka, and his son. Today is the one-month anniversary of the many who passed the RKC certification course at UCLA. Today I celebrated by repairing some heavy farm machinery and took a hot bath. Gonna eat a good warrior supper! Much thanks and respect to Team Nepodal, Dragondoor, John Du Cane, and Pavel. Cheers to all who gave us 'pain', us who have endured the 'pain', those who continue on the path of the ever-evolving RKC principles, and those who will in the future!

ETK Program Minimum - Week 4, Day2: Video

First video upload:


Pointing at the bees!
Training for ETK Program Minimum - Week 4, Day2:

Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
TGU for 7 min, TUT is King!

Farmer Carry singles 1 min.

Inside again. I guess these bees aren't going to travel on Labor Day...

But I did have some visitors last night about 10:30. Five or more large raccoons decided to walk my brickwall to get to the neighbor's fruit trees. The wildlife here in town is amazing!

ETK Program Minimum - Week 4, Day 1:
Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
50 Swings x 3 = 150
40 Swings x 3 = 120
1 min Rest x 5

Total Swings = 270

Overhead Carry singles 40 sec
(Outside with the bees. Yeah, brave, I know!)