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Post by MMX on Nov 12, 2012 16:32:27 GMT -5
A thread to post the good KB workouts and share or ones you make up.
This one is from Pavel. Simple but nasty.
A Minimalist Power Routine by Pavel
Snatch-Press-Squat
This advanced routine will cover all the bases in 15-30 minutes.
Snatch a pair of heavy kettlebells. Lower them slowly to your chest and military press them back up. Lower them again, bring your feet closer if necessary, and do a front squat. That was a rep.
Do one every minute until you barely make it. When you put up 30 reps of the hybrid exercise in 30 minutes switch to doubles: two snatches followed immediately by two military presses and chased down with two front squats. Get up to thirty doubles and switch to another routine.
Practice the above hybrid exercise on Mondays and Thursdays. On Tuesdays and Fridays, do high-rep quick lifts for conditioning.
Russian kettlebell power to you!
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Post by MMX on Nov 12, 2012 16:33:36 GMT -5
Here is one from our resident evil GJEC...
This is harder than it looks:
2 x 24kgs
I clean
3 presses
2 Front squats
x 5 (without putting the weights down)
x 3 sequences, resting as required
Only about 10 minutes but still sweating an hour later.
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Post by paul on Nov 12, 2012 18:27:59 GMT -5
The Deep Six by Jon Engum
Jon Engum
Master RKC
The RKC Deep 6
The RKC Deep 6 Workout is a takeoff of the old Omelet, but is limited to the RKCs 6 core
lifts. The Deep 6 allows the trainee to practice and develop deep skill in all of the basic
six RKC lifts, hence the name Deep 6. It consists of three different levels and is
appropriate for Kettlebell practitioners of varying levels of conditioning. The RKC Deep 6
is great practice for people looking to gain muscular endurance such as fighters or for
people who would just like to up their conditioning level to have an easier time at the
RKC. It can also stressproof the “getup” by practicing it in a pre-fatigued state.
The plan goes like this:
All lifts are done right handed without setting the bell down between moves.
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1 Get up * from the top down ala Shawn Cairnes “the Get down”
- After the last clean and press, from the lockout do the down phase of the getup
until you are at the firing range position and then get back up.
- Now switch hands and repeat the sequence on the left. Try for 5 rounds.
Beginners: Rest 30 seconds after every hand switch, rest 1 minute between rounds.
Intermediate Level: Rest after you have competed both right and left. 30 seconds to 1
minute
Advanced Level: No rest, go through all 5 cycles.
Suggested weight: 24k for men and 12K for ladies. For people with masochistic
tendencies use a 32k or 16k respectively.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Nov 12, 2012 18:53:38 GMT -5
I'm starting to ponder complexes and multiple reps or movements OH with short duration of rest in between.
Setting yourself up for injury? It's been so long since I have practiced a KB complex session and the only time I do something multiple times OH is testing the RKC snatch test or the SSST jr with you guys. Even then it is a matter of resting up the whole day performing, then resting again thereafter.
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GJEC
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LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Nov 13, 2012 1:53:23 GMT -5
Setting yourself up for injury? Personally, I'll stop any combination if I can't keep the form correct. Not a bad rule for karate as well.  Gary |
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Deleted
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Post by Deleted on Nov 18, 2012 5:34:03 GMT -5
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GJEC
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Post by GJEC on Nov 21, 2012 3:33:12 GMT -5
I can see the challenge of completing something like that, but I'd question the actual benefits. Hope you recover soon! Gary |
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Nov 21, 2012 15:16:52 GMT -5
Wow, that's quite a lot of reps.
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Post by Deleted on Nov 21, 2012 15:56:45 GMT -5
They were trying to explain something about metabolic conditioning but I was too busy trying not to see my lunch again. At the end I was very tired but soreness wasn't any more than usual.
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Post by meguro on Dec 6, 2012 22:52:01 GMT -5
The injury was job related, right? Not Kb complex related?
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Deleted
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Post by Deleted on Dec 7, 2012 1:55:07 GMT -5
You are correct.
Another mean one using just one kettlebell. Do the same amount of reps on each side (swing switch to change hands) before going to the next level.
8 cleans - 5 front squats
5 cleans - 3 front squats
3 cleans - 2 front squats
2 cleans - 1 front squat
34 cleans and 22 front squats each time through. To up the intensity after your last front squat go right back to the top again and repeat with no rest.
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GJEC
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Post by GJEC on Dec 7, 2012 2:09:48 GMT -5
The injury was job related, right?  People who do physical jobs are lucky. Amazing how I sometimes got hurt at work just after a training injury ... Gary |
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Post by Deleted on Dec 7, 2012 6:37:03 GMT -5
Haha! I promise Gary, it was at work.
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GJEC
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Post by GJEC on Dec 13, 2012 7:34:13 GMT -5
Strange but useful explanation of the 'goblet squat'
Gary
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Post by meguro on Dec 13, 2012 10:45:04 GMT -5
I thought I had seen all of Dan John's vids. that one is new to me. thanks, Gary. I like the goblet squat and the db front squat.
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