Much fun was had last night at Tim Shuman,'s 6pm Fitcamp... first off, it was cold (which is probably laughable to people up North, but I am personally optimized for extreme heat, if it gets below 60 degrees I need a jacket), which to me is 50 Degrees F or below. And girl genius here had ran out the door without socks on. Fortunately I got there early and ran into the tennis pro shop...
After our standard Orlandokettlebells.com Fitcampwarmup, we were more than happy to grab the cold handles of our and do a quick 20 swings so that we started to literally get warmer. (Lately, I have been taking a with me to the bootcamps I help lead, so that if the campers are running a lap on the track, I can do some swings or snatches and stay warm too). Tim had us all start with a great little combo - ascending/descending ladders of Squats and Swings - here's how it works:
9Squats, 2 Swings
8Squats, 3 Swings
etc. down to 1Squat, 10 Swings
It is well known that I quickly lose my ability to count under these circumstances, but that just means I do extra... one day I will learn. OR NOT.
Following that, Tim distributed even MOREto each of us - it was DOUBLES TIME!!!!!!! We did 5 sets of 5 double cleans and presses, all the while troubleshooting our various form difficulties, we then did 5 sets of 5 double cleans, 5 sets of 5 double swings, 3 sets of 3 double snatches (yeeeeaaaah!!!) . An interesting note is that we did these style - meaning that it was like a regular on the way up, but we brought them back down from overhead as if we had cleaned and pressed them. Please comment if you need me to explain further. This really necessitated a properly executed backswing etc to generate enough power to the two up again. I was using two 12 kilo for this, which is approx 44% of my for this exercise - which was fun and intense to say the very least.
Last, we took ourto the nearby field and lined up - we picked up one and did 10 slingshots in each direction then cleaned both for a farmer's walk. This was repeated about 6 times - with of course no one allowed to get sloppy! No one was cold at this point!