Much fun was had last night at Tim Shuman, RKCII’s 6pm kettlebell Fitcamp… first off, it was cold (which is probably laughable to people up North, but I am personally optimized for extreme heat, if it gets below 60 degrees I need a jacket), which to me was 50 Degrees F or below. And girl genius here had ran out the door without socks on. Fortunately I got there early and ran into the tennis pro shop…
After our standard Orlandokettlebells.com Fitcamp joint mobility warmup, we were more than happy to grab the cold handles of our kettlebells and do a quick 20 swings so that we started to literally get warmer. (Lately, I have been taking a kettlebell with me to the bootcamps I help lead, so that if the campers are running a lap on the track, I can do some swings or snatches and stay warm too). Tim had us all start with a great little combo – ascending/descending ladders of Goblet Squats and Swings – here’s how it works:
- 10 Goblet Squats, 1 Swing
- 9 Goblet Squats, 2 Swings
- 8 Goblet Squats, 3 Swings
- etc. down to 1 Goblet Squat, 10 Swings
It is well known that I quickly lose my ability to count under these circumstances, but that just means I do extra… one day I will learn. OR NOT.
Following that, Tim distributed even MORE kettlebells to each of us – it was DOUBLES TIME!!!!!!! We did 5 sets of 5 double kettlebell cleans and presses, all the while troubleshooting our various form difficulties, we then did 5 sets of 5 double kettlebell cleans, 5 sets of 5 double kettlebell swings, 3 sets of 3 double kettlebell snatches (yeeeeaaaah!!!). An interesting note is that we did these Return of the Kettlebell style – meaning that it was like a regular snatch on the way up, but we brought them back down from overhead as if we had cleaned and pressed them. Please comment if you need me to explain further. This really necessitated a properly executed backswing etc to generate enough power to snatch the two kettlebells up again. I was using two 12 kilo kettlebells for this, which is approx 44% of my bodyweight for this exercise – which was fun and intense to say the very least.
Last, we took our kettlebells to the nearby field and lined up – we picked up one kettlebell and did 10 slingshots in each direction then cleaned both kettlebells for a farmer’s walk. This was repeated about 6 times – with of course no one allowed to get sloppy! No one was cold at this point!
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