Wednesday, October 27, 2010

This morning's 32-minute workout



Warm-up 10 minutes
Snatch to Windmill to Get Down to Armbar to Getup > switch arms & Repeat  3x per arm.

Skill Practice 10 minutes

Anchored Cleans :
One heavy kettlebell hanging from one arm, while cleaning a lighter kettlebell with the other arm. 

Stacked Kettlebell Presses: 
two kettlebells in one hand

Circuit 12 minutes
10 Swings & 10 Snatches per side
5 clean & Presses + 5 overhead lunge per side
10 swings
5 suitcase deadlifts per side
5 snatches  per side
Repeat 3x


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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

Scott Stevens, RKC & Pavel Tsatouline

Scott Stevens, RKC & Pavel Tsatouline