After doing a whole lot of computer-based work this past weekend, on it was time to catch up with a little Sunday Funday type workout. It was going to be fairly advanced, but that’s not a bad thing…
After a Primal Move warmup we got right into it by setting a timer for 5 minutes and grabbing the appropriate kettlebell for the RKC kettlebell snatch test– 100 snatches in 5 minutes… check out the particulars for the updated RKC testing requirements. It’s fun to remember years ago being really nervous about the test, and thinking about how much steady progress I’ve made since then, even when I weighed into the smallest class, I would completely stress out about the test using the 12kg. That’s not to say that the test is not formidable in any way, because it is… a hand switch could go wrong, or nerves could get you, it’s always best to be prepared, and not to underestimate it, but it no longer freaks me out like it used to. It’s also good to know that I can do it with the correct kettlebell for my weight class now (14kg) as essentially an–admittedly intense–“warm up”.
Following that exercise in sweat (this is Florida after all) we got out the Ultimate Sandbags and worked through some basics with the somewhat light “Power” bags to get in the right frame of mind:
- Ultimate Sandbag Deadlifts – 10
- Ultimate Sandbag Staggered Deadlifts (right foot back) – 10
- Ultimate Sandbag Staggered Deadlifts (left foot back) – 10
- Ultimate Sandbag Bent Over Row – 10
- Clean sandbag to Zercher position (held in front, but close to the chest) for a total of 20 walking or step back lunges (I sneaked this in there to surprise my friend)
We took a short break to review the infamous rotational lunge (one of the two “Evil Cousins” of the kettlebell swing as described by DVRT creator Josh Henkin) at different speeds so that we could adjust the next little circuit as necessary:
Five rounds of:
- 10 Ultimate Sandbag Rotational Lunges
- 1 “arm walk” down the fit-trail parallel bars
During the next water break I started playing with some ab exercise variations on the same parallel bars and had the idea for the “Pass Around” exercise in the video below. We’re using the tiny 10lb kettlebells for a reason!
The final circuit was basic but fun, and during that part it seemed like a whole lot of people came out to walk their dogs, one lady seemed like she wanted to join in the fun too! I took the larger of the sandbags we had (the “Strength” bag with 50lbs) to the start of our measured out “Farmer’s Walk trail” and paired it with a nearly matching but not quite 24kg (53lb) kettlebell for a just over 100lb total weight farmer’s walk. I was amused when my friend seemed suprised that she was easily carrying around 100lbs without really realizing it (I call that a TOTAL WIN). The walk was an “out and back” at the midpoint we just simply put both items down and turned around before picking them back up in order to “switch hands”
We did 3 rounds of this last circuit:
- 100lb mismatched items farmers walk approx 25yards
- 8 10lb kettlebell “Pass Arounds” (4 in each direction — see the video above)
- 8 kettlebell goblet squats – moderate weight kettlebell
Finally it was time to finish up with a Primal Move cooldown and pack everything back into the car. Good times!!!