Since the past few small group workouts have been pitched towards a PCC direction (working with the progressions on many of the main moves), it was time to bring out an old but challenging friend… The kettlebell walking see-saw press. This often humbling drill is a good way to get some extra mileage off of a pair of lighter kettlebells which moght have been collecting dust. The concentration and coordination required by this drill does mean it is best reserved for intermediate/advanced kettlebell swingers with healthy shoulders. Check your ego at the door however as these normally easy presses become very difficult quickly.
Here’s what we did on Tuesday…
We started with a joint mobility warm up, then each grabbed a pair of a little lighter than usual kettlebells… And took the first 1/8 mile portion of our cumulative 1/4 mile farmer’s walk to the park (and back later). After putting the kettlebells on the ground, we went through a short bodyweight sequence inspired by Primal Move: 2 rounds ( or more if you have time) of:
- 5 bodyweight squats, staying down on the last one…
- Pressing forward into a crow stand
- jumping the feet back so that we are in a push up position, and choosing a foot to stay on the ground, cross at the ankles
- Leaving the toes of the chosen foot on the ground, walk with your hands leading in the right or left direction (choose the other direction and other foot on the next round). Complete a 360 in this way.
- Perform a push up before walking the hands back and bending the knees so that you end in a low squat. Repeat!
Next was a double kettlebell complex which included the see-saw press. Before beginning, we marked off a distance of approx 15-20 yards, but choose distances carefully, and always check the area for holes, tripping hazards etc and relocate as necessary. 3 or more rounds of
- 10 double kettlebell swings
- One very good double clean and then walking see-saw presses out and back (on the last rounds, this can be downgraded to double racked hold walk back, or even farmer’s walk out and back for beginners)
- 5 Double kettlebell front squats
- 5 Double kettlebell bent over rows
- Rest as necesary
Next was get up practice with kettlebell of choice, or empty handed, followed by practicing bridges, headstands, and handstand progressions.
We finished up the session with Primal Move then began the 1/8 mile farmer’s walk back to the storage area. Fun stuff!
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