Thursday, April 13, 2006

Frank Shamrock�s Kettlebell Training

Frank Shamrock�s Kettlebell Training

My Dragon Door article on Franks program design.

1 comment:

Franz Snideman said...

Again, thank you Rif. I enjoy reading about the principles behind the approach to training Shamrock.

175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb

 This went GREAT. After mondays soft knees I focused on " locking the knee " then  getting head out ofof the way Way out. Worked g...