Thursday, February 23, 2017

Kettlebell endurance


During Tuesday's workout everyone was complaining that a 20 minute workout felt long. It is long compared to our typical length, but I gave you lots of rest and it was more of a power workout. Sometimes I wish that we had a longer class time so that we could schedule a real kettlebell endurance workout. I mentioned this before, but one of my favorite things about a kettlebell endurance workout is the zen-like mind-body connection you develop. You find ways to move your body with the bell to keep going.

We're going to try that today. It's a lite version of a kettlebell endurance workout since it's only 10 minutes of work, but I want you to focus on smooth continuous movement and trying to focus on making everything you do as efficient as you can.

Also: Randy is preparing to lead a 3-part kettlebell clinic series. We're still figuring out the dates and times. If you're not a regular reader of the blog and want an update when we finalize the details, send us an email and we'll let you know what we decide.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

snatch pull 5-3-2-3x2

Accessory/Skill

2 windmills between strength sets

Group Workout

AMRAP 5:00
KB C&J, switch arms as needed, don't put the bell down

rest

AMRAP 5:00
KB Snatch, switch arms as needed, don't put the bell down

keep the bell light enough that you can cycle it quickly without putting it down, but heavy enough that you do get a good workout



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