This is a riff on an old favorite I mentioned the other day on social media. Here’s a link to the post that was originally shared back in 2011 (when this site was just a little over a year old and running on Drupal 6). With the RKC San Jose coming up next week, it was a great time to revisit this with a fellow advanced kettlebell maniac – as she hadn’t yet experienced the “magic” of this almost-flow. We did a total of 4 rounds of it before a finisher that adds up to 200 swings and 120 pushups. Which is pretty funny because at this point in my training, it never feels as dramatic as those numbers sound. We carry on, we do our best, we get it done, we have a chat.
So, after a bit of joint mobility (including some new, now-regular additions–which I need to make a video about) we started right in with the following Deep Six Variation:
Starting on the right side with the goal of not setting the kettlebell down. I used one size up from my RKC testing weight …
- 5x One Arm Kettlebell Swings
- 5x Snatches
- 5x Clean and Presses
- 5x Front Squats
- 1x Snatch and then the “down” part of the get-up
- On the ground, switch the kettlebell to your left hand, and do a get-up to standing, then:
- 5x One Arm Kettlebell Swings
- 5x Snatches
- 5x Clean and Presses
- 5x Front Squats
- 1x Snatch then the “down” part of the get-up
- On the ground switch the kettlebell to your right and and repeat the sequence!
We did the above sequence for 4 rounds.
Then after a brief break we did 4 rounds of another fun combo, a simplified variation on a nifty Dan John kettlebell swing sequence:
And four rounds of that is a really easy way to get 200 more swings and 120 push-ups into a workout!
We finished up with joint mobility and then went along with the day!
My space too low to do much overhead (floor joists don’t need adjustment) …
but I’ll definitely be doing the swing sequence.
Thanks,
JIm