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July 31, 2006
A kettlebell ladder workout
At the last RKC kettlebell instructor course Senior RKC instructor Andrea Du Cane put our victims through the following workout made up with the seven basic exercises we teach:
1. Clean + Military Press + Front Squat combo x 1, 2, 3, 4, 5 reps per arm
(If you cannot press the kettlebell for the required reps do Clean + Front Squat + Push Press combos instead)
2. Snatch x 5, 10, 15 reps per arm
3. Hand-to-Hand Swing x 10, 20, 30 reps total
4. Turkish Get-up + Windmill combo x 1, 2, 1, 2
At the RKC women lifted a 26lb. kettlebell, men under 200lbs. a 35lb. kettlebell, men over 200lbs. a 53lb. kettlebell. Rest as little as possible between sets; don’t stand but shadow box, jog, or practice Fast & Loose drills.
By no means a killer workout but a comprehensive one, just what you need for your light or medium day. We used it to kick-start our course. Then things got tougher.
Russian kettlebell power to you!
Posted by james at July 31, 2006 6:07 AM