Ok, so it took a little longer than I planned, but we’re back with the workouts. Please tell me you haven’t been sitting back taking advantage of the situation, Hmm?!?
Ok, here you go. Record your times and loads. Beginner men, try starting with 25# dumbbells and a 16kg kettle. Advanced, start looking somewhere around the 35# or 40# dbs and a 24kg or 28kg kettle. Beginning women, 15#dbs and a 8kg kettle. Advanced women see about something in the neighborhood of 20# or 25# dbs and a 16kg kettle.
ALL LOADS ARE MERELY SUGGESTIONS! WORK ACCORDING TO YOUR CAPACITY AND ABILITY. BE SAFE.
First off, big time congratulations go to Lorna Kleidman. Lorna just took the gold at the AKC Classic in Vegas by becoming the first American to attain the Master of Sport World Class. You know those athletes that humble you and make you feel like a beginner all over again? She’s that good. Congratulations Lorna.
Now, on with the show!! Building on the bottoms up clean and jerk from a couple of weeks ago, here’s the next step in difficulty. Bottoms up snatch. Have fun kids!
Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd. Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.
Fast and furious. This is all about go go go! Very simple movements, very low weight. Beginning guys, look fora 12# or 16# med ball. Experienced men, you’ll probably want to bump it up to 20#. Beginning women, 8# or so, 12 or 16# for experienced. Record what ball you used, all reps and all distances on the rower. Demo videos for reference are listed below.
**NOTE** If you don’t have access to a rowing machine (concept 2 or similar..not selectorized rower) the sub in Sumo Deadlift High Pull. If you do, keep it light. Men, you might want to start at 35# or 45#. Ladies, if you’re not sure, try starting in the 20# or 25# range. If you know what you’re doing and have this kind of thing under your belt already, look at 35# at least.
3 rounds. 1st round 5 minutes, 2nd round 3 minutes, 3rd round 1 minute. Rotate through each movement in each round with no rests in between movements or rounds other than the time it takes to record what you’ve done.
Well, everybody’s got an opinion on this one, but here’s the only one that counts…MINE!
Kidding. In the great sea of popular kettlebell lifting, the skills and benefits of competitive sport style lifting are still massively overlooked. Try something new in your workout. You never know, you might end up up there on the platform at the next kettlebell meet.
This is pretty elementary for the folks that have trained with me. It’s also a movement I see murdered in the gym every time I show up. So, here’s my two cents on the subject.
And yes. Practice. You know what’s coming Tuesday.
