Here’s one for when you might not have much time, or between days of serious strength effort when you just feel like you need to move! Since I did a fair amount of weighted pull-ups last night, I came up with this combination today to kind of even out the work.
Started with joint mobility, then grabbed an RKC snatch test size kettlebell for 3 minutes of get-ups on the right side. It’s challenging, but my goal for this was to keep the kettlebell up and overhead for the whole 3 minutes while taking my time doing the get-ups under precise control. Rushing through get-ups defeats the purpose of doing them, in my opinion. After a break I did the same on the left side. Normally I like to do this drill for up to 5 minutes but for that duration I’ll go one size smaller than the snatch test kettlebell for my weight class. I’ve been really into this idea of doing get-ups during a 3-5 minute time period ever since hearing about it from Carolyn Taylor Harris during her interview for Dragon Door (be sure to read it!)
After the 3 minutes of get-ups on the left side, I took another short break before doing a quick 5 sets of 20 two hand kettlebell swings with a moderately heavy kettlebell (I chose 24kg today, but choose something appropriate for your situation). Finally, I borrowed a really surprisingly challenging drill from Dan John’s Armor Building series. I chose a pair of snatch test size kettlebells (for me this is 14kg) and proceeded to see how far I got. Dan John’s challenge is to doing one double kettlebell clean and one double kettlebell squat, then two double kettlebell cleans and two double kettlebell squats, three… and so on. The challenge is to make it to 10 without putting the kettlebells down… and frankly this was annoyingly humbling. Which means I’ll be doing this again and again! HAHA!
For a “cool down” I walked to the grocery store and back “the long way” (and fast enough so that the Halo Top didn’t melt!)
If I have more time, an interesting challenge might be to run through the whole thing twice!