Tuesday, October 4, 2016

Kettlebell Endurance: One Hour Long Cycle

Photo stolen from the one hour long cycle website.
Most of what we do with kettlebells is either slow technique work, like TGUs, or short power-production training, like (Russian) swings, or timed Snatch and C&J work. The longest we ever really go with the kettlebell is five minutes. There's a whole other side of kettlebell training that we should focus on - Kettlebell Sport. Kettlebell Sport is like a marathon compared to the sprints that typically we do. It's all about efficiency of movement and expending a little energy as possible - and figuring out a way to work with the bell for a long time.

The folks over at One Hour Long Cycle are some long-time Kettlebell guys - Randy knows them. They do a yearly charity event which is 1 hour of KB Long Cycle C&J without putting the bell down. There's a team option where 5 people share a bell and rotate every two minutes (the bell still can't touch the ground!), so it's accessible to everyone.

We're signed up as a site to do the event. Everyone in the world does it at the same time, and our start time is October 22, 12:00 MDT - put it on your schedule so you don't miss it. You don't need to be a member to participate, though since it is a charity event we'd appreciate a donation - We'll get a link to that up soon.

You guys just completed a month of the getting comfortable with discomfort kettlebell challenge.  You can keep it up if you want to get ready for the 1HLC event.  We'll start programming some extra Long Cycle skill work and maybe a few longer events so you can get a feel for what it feels like.



Workout

deadlift 3x5
3 (each side) heavy KB C&J between sets

then

for a sense of urgency:
row 500-400-300-200-100
KB C&J (light) 10-20-30-40-50



Endurance Option

accumulate 15 deadlifts at 5RM
3 (each side) heavy KB C&J between sets between sets

then/or

constantly move, but stay below AeroMAX:
row 500-400-300-200-100
KB C&J (light) 10-20-30-40-50



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