W.O.D. Getups, A Double Kettlebell Complex, Snatches

Today's workout was a variety day covering all six basic RKC techniques: the swing, getup, clean, press, squat and snatch.  We started with the getup, progressed to a intense strength session using a double kettlebell complex then finished up with single kettlebell snatches.   As always, the goal was not simply to count reps but to focus on quality technique. Participants were reminded to strive to make each rep better than the last or at least as good as the first. Set the bells down before technique begins to suffer. Never practice a sloppy rep.


"WARM-UP"
Joint rotations and pump stretch

GETUPS
Duration: 7-Minutes
Goal: Complete up to five continuous getups per arm without setting the bell down. When you can no longer perform continuous getups perform getup singles.
Load: Choose a kettlebell that you can complete two or more getups with safely.
(example: Men: 53-70+lbs, Women: 35-53+lbs)

DOUBLE KETTLEBELL COMPLEX USING A LADDER FORMAT

Load:
Choose two light to medium kettlebells that will allow you to perform 70 reps without setting the bells down. Yes, I said 70.  

Sets and Reps
Perform 3 sets of the following sequence with 120 seconds rest between sets.

Sequence:
5 swings > 1 Clean > 1 Press > 1 Squat
5 swings > 2 Cleans > 2 Presses > 2 Squats
5 swings > 3 Cleans > 3 Presses > 3 Squats
5 swings > 4 Cleans > 4 Presses > 4 Squats
5 swings > 5 Cleans > 5 Presses > 5 Squats

SNATCH LADDERS
Duration: 12-minutes
Load: Snatch Test Size Kettlebell (Men: 24kg. Women: 16kg)

Reps & Sets
1st minute: 5 reps per arm
2nd minute: 6 per arm
3rd minute: 7 per arm
4th minute: 8 per arm
5th minute: 6 per arm
6th minute: 7 per arm
7th minute: 8 per arm
8th minute: 9 per arm
9th minute: 7 per arm
10th minute: 8 per arm
11th minute: 9 per arm
12th minute: 10 per arm

Set a timer to beep every 60 seconds.
Go all out and complete the number of reps required for the minute you are on, then rest for the remainder of the minute.

WALKING AND  PUTTING AWAY THE KETTLEBELLS
Keep moving to let the heart rate come down.

STRETCHING