Friday, April 21, 2017

Barbell Strategy Kettlebells


For those of you who don't know, Randy is one of the OG kettlebell guys. He was involved in the sport before anyone in the U.S. even knew what a kettlebell was. I've been nagging him to share his knowledge with the world. Kettlebells are pretty trendy and we should respect their history.

Randy posted a new article (here) about how the Russians used kettlebells as part of their daily training. You should be happy that I don't make you do this much with them! Since Randy has been in the sport for so long, he has a unique perspective on how to use them for S&C. Keep your eyes open for the Barbell Strategy method using kettlebells - working name: the Kettlebell Strategy. Basically our goal is to merge the two kettlebell factions - hard style and GS - and show the simple way to use kettlebells in your training. This is going to be a fun project putting a whole course together, and guess who gets to be the guinea pigs...



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

push press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

5 rounds
5 press, about 80%
5 pull-ups, weighted so that 5 is hard
move quickly but perfectly.



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