Pretty sure I got this complex or a version of it from Tim Shuman and/or Geoff Neupert (who is really good at that whole complex thing), although after talking to some friends it’s actually really really close to Jon Engum’s Deep Six workout Anyhow, one of my clients did a doubles (not the snatches) version this week as well. Its a good way to practice all six of the RKC exercises in a small block of time. It was also a chance to revisit the “old favorites” that got me into this whole RKC kettlebell thing in the first place.
I used a 16kg (or what I would currently use for the RKC snatch test – you use what you’re currently training with – I call this the “default” kettlebell for me right now, but if you’re new, don’t be afraid to choose something lighter in order to practice proper form with each of these exercises. The practice is the important part – if you feel like you need a bit more after all 5 rounds, then maybe 5-10 minutes of swings, 30 seconds work, 30 seconds rest – its up to you. I just did the 5 rounds because I plan on coming up with more “park obstacles and kettlebell drills” workouts tomorrow – which means I’ll be trying a lot of things myself.
Ok – here we go:
Start with your favorite joint mobility exercises
- Five 1 hand kettlebell swings right hand
- Five clean and press right hand (do these correctly and deliberately, re-cleaning between each military press). At the end keep the kettlebell in the rack position and…
- Five front squats, with kettlebell in the rack position
- Five snatches, right hand
- SWITCH HANDS
- Five 1 hand kettlebell swings left hand
- Five clean and press left hand
- Five front squats, left hand
- Five snatches, left hand
- Get Up on the Right
- Get Up on the Left
- Rest as needed and repeat