Taken from my workshop notes, and the really cool programming ideas in I Will Be Iron, this workout is surprisingly simple but as the participants in yesterday’s kettlebell small group will tell you, VERY intense. For that reason, everyone was encouraged to take rests when necessary – of course – keep moving when you take rests.
Always begin with joint mobility – and a few warm up swings and deadlifts with a moderate sized kettlebell. The first section is pretty serious stuff – it’s a wicked combo from Bud Jeffries. Choose one kettlebell that’s relatively heavy, and one that’s relatively light. For example – some people chose a 20kg kettlebell for the heavy one, and a 8kg or 12kg kettlebell for the light one. You can be a little creative with this – I took today off except for some active recovery, but I’ll try it tomorrow.
For the next 10 minutes (beginners may wish to choose to try this for 5 minutes, advanced can go up to 15 minutes or more), they did as many rounds (SAFELY and with good form) of the following:
- 20 heavy 2 hand kettlebell swings
- 10 light kettlebell snatches (or 1 arm swings)
They then took a sizable break while I set up the following 4 stations. They rotated through the stations, performing the given exercise for 30 seconds and resting 30 seconds for the first round, then 45 seconds work, and 30 seconds rest for the second round.
- Battling Rope throws or “evil wheel” kneeling roll-outs
- Kettlebell “slingshot” aka “round the worlds” (choice of kettlebells)
- Kettlebell crush curls (standing, choice of kettlebells)
After another brief break, we did a 4 minute combo of basic swings (2 hand or 1 hand – your choice!) for 20 seconds, and 10 seconds rest
Finally some racked holds and walks, and some overhead holds and walks all with moderate to light kettlebells. We focused on safe movement, keeping elbows locked out in the overhead walks, and the kettlebell rack position in the racked walks. The walks are great opportunities to get comfortable with both of those essential positions.
Of course we ended the session with joint mobility and called it a day.
*Bud Jeffries talks about sprawls in I Will Be Iron – they’re burpees minus the hop, minus the push up, and adding a cooler name.
You can now get the Super Human Training Workshop experience on a 13 DVD set! Go check out the promo video and see if you recognize anyone! 🙂