Tuesday, August 23, 2016

Lots of kettlebells lately


As you guys are aware, I'm a big fan of block periodization and spending some time to focus on a few things. Right now we're in the middle of one of my favorite blocks: kettlebells. We've been doing complexes and more technical movements, and today we're carrying them. Randy is working them into the programs for his runners, and he's giving me lots of evil ideas to put in the next round.

Kettlebells are a wonderful tool and they require lots of attention. I remember reading an article a while ago that said that your mental state during kettlebell work should be very Zen-like. That's always stuck with me, and I think of it all the time. When doing your kettlebell work - especially high rep stuff like yesterday - keep your mind focused on your body and how it's moving with the bell. If anything feels awkward recognize that and try something different. You should never be fighting the bell, you should be moving gracefully with it.

The mental focus is one of my favorite things that kettlebells give you. It's hard to get that anywhere else.

video
Isabella showing focus and efficiency with a challenging TGU.



Workout

deadlift 2x5
2 heavy KB snatches between sets

then

3 rounds with full recovery
to the red door and back:
  suitcase carry left
  rack carry left
  overhead carry left 
  suitcase carry right
  rack carry right
  overhead carry right
  farmers walk
  double rack carry
  double overhead carry

that's 9 times to the door and back, then rest. switch kettlebells so that every carry is hard.




Endurance Option

accumulate 15 deadlifts at 5RM
2 heavy KB snatches between sets

then/or

3 rounds with full recovery below AeroMAX
to the red door and back:
  suitcase carry left
  rack carry left
  overhead carry left 
  suitcase carry right
  rack carry right
  overhead carry right
  farmers walk
  double rack carry
  double overhead carry

that's 9 times to the door and back, then rest. switch kettlebells so that every carry is hard.



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