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Warm up:
1 min swing/ 5 evil wheel abs for 3 rounds
Ladder 5-1 pushup and heavy goblet squat
Workout:
Dbl heavy KB front squats X5
Ladder 1-5, 5-1 dead hang pullups
Do a set of 5 squats then pullupX1, set of 5 squats then pullup X2, continue.
Enjoy the leg and lat fullness for the rest of the day.

What does it mean to be trained with someone who is Russian Kettlebell Challenge (RKC) certified? How does training with kettlebells the way a RKC trains differ from those who are not certified RKC? What are the benifits and how will this style of training make you better at whatever you do?

These questions are easily answered by a RKC:

We are trained under the tutelage of Pavel Tsatsouline. In 2004 Dr. Randall Strossen, one of the most respected names in the strength world, stated, “In our eyes, Pavel Tsatsouline will always reign as the modern king of kettlebells since it was he who poplarized them to the point where you could almost find a country filled with his converts…” The masses dont lie. To be trained by someone like this and with the people he trusts to teach for him is invaluable. The knowledge that is required of a RKC to become certified and to remain certified is above and beyond typical Personal Training Certifications.

This is taken from the RKC Certified Instructor Manual, 22nd Edition (2010)

RKC is a “hard style” of kettlebell training born in the spec ops of the Soviet Union. In the 1970s select units adopted a karate-based style of hand-to-hand combat. The hard style of kettlebell training elvolved in the 1980s to support the hard style of fighting.
As in martial arts, the kettlebell hard style chooses “power production over power conservation.” (Randy Hauer, RKC Team Leader)
“The essence of karate techniques is kime”, explained karate great Massatoshi Nakayama. Kime is usually translated as “focus.” ‘The meaning of kime is an explosive attack to the target using the appropriate technique and maximum power in the shortest time possible.’ The master reminds of karate’s “kill with one blow” history to stress the importance of an all-out effort. To freeze the kettlebell momentarily on top of each swing to work on focusing the power is what is know as Kime. This is exactly how we do swings in our hard style RKC system.
Our “grinds” are performed like the Sanchin kata- with maximal dynamic tension. Because muscles generate force by tensing. Tension=force. The tenser your muscles are, the more strength you display and build. We teach how to get stronger by contracting your muscles harder.
Relaxation is the flip side to this performance coin. Relaxation is speed, endurance, and flexibility. Tension is strength and power. Master of relaxation is a hallmark of an elite athlete. Prof. Leonid Matveyev observed that the higher is the athlete’s level, the quicker he can relax his muscles. “The ballistic loading of the swing also created an alternating cycle of muscular tension and relaxtion,” Mark Reifkink, Master RKC. “The inability to relax the muscles creates too much tension for high speed movement. KB ballistics train this cycle into the muscles in a way no other weight tool does. THis also teaches trainees to learn to create very big forces and then really relax immediately after.” Tense-loose-tense-loose.
The RKC uses the most sophisticated “muscle software” by taking advantage of a multitude of strength increasing reflexes and neurological phenomena (aka, power breathing).
In summary, RKC is a reverse evgineered body language of the strongest athletes.