Friday, August 31, 2007

Push Up Variation

Court from CF NYC Bottoms Up Push Ups
Perform as many swings as you can in 5 minutes. Rest for 2 minutes and repeat trying to reach the same number of swings as the first set. Repeat one more time.
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Thursday, August 30, 2007

Tougher Than It Looks

Albert Tauscher
5 - 10 - 15 - 20 - 25 reps of each movement per arm, two times.
Clean & Press
Front Squat

Wednesday, August 29, 2007

Pressing A Monster Kettlebell

It is so important to be able to lift weight overhead. Sit and think for a minute about how often you raise your hands over your head throughout the course of a day. You may only be putting away a dish in the cabinet, or maybe your struggling to get that heavy box full of stuff off the top shelf in the closet. Either way we need to be prepared to have weight overhead. Pressing is just one of the many ways weight is moved overhead.
Double Kettlebells
1 Press
1 Push Press
1 Jerk
Repeat in this order. As your Press starts to fail, move to 1 Push Press followed by 1 Jerk. As your Push Press starts to fail move to 1 Jerk. Keep track of how many Presses, Push Presses, and Jerks you complete.

Tuesday, August 28, 2007

Farmer's Walk Workout

10 Snatches Left/Right
10 Cleans Left/Right
10 Push Presses Left/Right
60 Feet Farmer's Walks

4 Times

Your grip should feel this one.

Wednesday, August 15, 2007

Long Cycle

2 Movements
Long Cycle (Clean and Jerk with 2 Kettlebells)
Pull Ups

10 Long Cycle
1 Pull Ups
9 Long Cycle
2 Pull Ups
8 Long Cycle
3 Pull Ups
7 Long Cycle
4 Pull Ups

Continue the rep scheme until you reach

1 Long Cycle
10 Pull Ups

Wednesday, August 8, 2007

Challenged by The Bell Nation

We at Kettlebell Athletics occassionally post a challenge, and occassionally we challenge a specific crew of enthusiastic, strong-willed, and eager Fire Fighters to a workout. Occassionally that same group sends a challenge back to us, it's been going on for years!

The Bell Nation's Challenge


Single Arm Clean and Jerk
Burpees with a Jump

They've done the workout with the 32kg, in just under 14 minutes.

Monday, August 6, 2007

The Armbar

The RKC Armbar, a great drill for shoulder stability, usually performed with a light to moderate weight.
10 Dbl Snatches
10 Dbl Cleans
10 Dbl Presses
10 Dbl Front Squats
10 Dbl Swings
3 Rounds

Wednesday, August 1, 2007

Tabata Kettlebells !!!!!

20 seconds on, 10 seconds off for 4 minutes of:
Kettlebell 2-Arm Swings
Kettlebell Long Cycle Clean & Jerk
Kettlebell Fronts Squats
Maintain a consistent rep count on each working period.