20-Minutes: Getup/Swing Intervals
Using your Snatch Test size kettlebell
60 seconds Partial Getups Left (A different phase of the Getup for each interval)
60 seconds Partial Getups Right
60 seconds Swings
10 minutes: Double Kettlebell Complex
Use a 10 RM set of kettlebells
Clean > Press > Squat (Note: Feel free to place your most difficult technique first in the combination)
2 Cleans > 2 Presses > 2 Squats
3 Cleans > 3 Presses > 3 Squats
Continue Adding Reps as high as possible then start over at 1 rep each.
Repeat for 10 minutes.
100 Kettlebell Swings
Sets of 10~20 reps.
Wednesday, June 16, 2010
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Did you Know?
Head strength coaches for Cincinnati Bengals and Washington Redskins have taken and passed the RKC.
World Power Lifting Champion Donnie Thompson is an RKC.
World renown physical therapist and creator of the Function Movement Screen, Gray Cook is an RKC.
Strength and Conditioning Coach for the Danish Olympic Team, Kenneth Jay is a Master RKC.
Olympic Silver Medalist, Mark O'Madsen is an RKC.
World Famous Strength Coach Dan John is an RKC.
RKC Quotes
"Kettlebell training will make you a better man.. even if you're a woman. If you don't know how, I'll show you. If you don't want to, I'll make you! " - Pavel Tsatsouline
"The Swings WILL continue until morale improves!" - Banner hanging at Lone Star Kettlebell in Lubbock TX.
"Anyone can swing a Kettlebell, but not everyone knows how to do the Kettlebell swing." - Master RKC Brett Jones
"Strength is a skill, so is endurance, so is flexibility!" - Pavel Tsatsouline
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