Kettlebell Training Round-up For 10/07 – 10/10/09

10/07/09

I ran out of time this evening, but managed to get in a quick bit of snatch practice-

16 kg – 15/15/10/10/5/5 – 60 total

rest 3 minutes

24 kg – 15/15/10/10/5/5 – 60 total

I’m trying to get back in the snatch “groove” and would like to complete the RKC snatch test by Christmas.

10/09/09

Working on Master RKC Brett Jones’ RKC prep program.  I only had 30 minutes to fit everything in, so after a quick 5-minute warm-up, I took my 16 kg kettlebell and moved quickly through the following:

Swing – 5 (right then left)

Clean and Press – 5 (right side first then left)

Swing – 5 (right then left)

Clean and front Squat – 5 (right then left)

Swing – 5 (right then left)

Turkish get-up – 5 (right then left)

Swing – 5 (right then left)

Snatch – 5 (right then left)

Swing – 5 (right then left)

I had a few minutes left and finished out with 3 sets of 5 snatches with my 24 kg kettlebell, alternating left and right sides.

10/10/09

Clean and Press – 5 (right side first then left)

Swing – 5 (right then left)

Clean and Press – 5 (right side first then left)

Clean and front Squat – 5 (right then left)

Clean and Press – 5 (right side first then left)

Turkish get-up – 5 (right then left)

Clean and Press – 5 (right side first then left)

Snatch – 5 (right then left)

Clean and Press – 5 (right side first then left)

I did this 3 times through, using my 16 kilo kettlebell and taking 30 seconds rest between exercises and 90 seconds rest between circuits.  Total time was about 45 minutes with the most time consuming portion being the get-ups.  DO NOT rush through your get-ups!

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