Kettlebell Cert rehash

Wednesday, 10 December 2008

I decided to try the KB Cert performance exam as a workout. 30# kb.

Warmup: Squats - 10,8,6
Push ups - 10,8,6
Pull ups - 7,5,3

Calm down: stretch

• Russian swing x 10
  
• Russian power swing x 10
• American swing x 10
• Swing release x 10
• One hand swing x 10 (L/R)
• Alternating swing - 1/2 rotation x 10 (5 swings/hand)
  
• Alternating swing - H2H x 10 (5 swings/hand)
  
• Floor press (single) x 10 /hand
• Floor press (double) x 10
• Armbar stretch x 2 /side
  
• Turkish get-up x 2 /side
  
• Dead clean x 10 /hand
  
• Swing Clean x 10 /hand
• Bottoms-up clean x 10 /hand
• Double clean x 10
  
• Snatch x 10 /hand
• Military press x 10 /hand
• Thruster (double) x 10

Total time: 22 min

This was fun and a nice switch up from doing straight weights.


Question: You have to get old, but do you have to be a geezer?