Wednesday, June 25, 2008

Pulling and Dragging

Today's Kettlebell Class did awesome!

Spent the first part of class touching up cleans, and working on anchored cleans.

The workout looked like this...

3 Rounds of

Hand over hand kettlebell pulling with rope
Double kettlebell swings
Anchored kettlebell cleans

1 minute of each, with 1 minute of rest between rounds


3 Rounds of

Forward dragging with rope
Hanging knees to elbows
Heavy push presses

1 minute of each, with 1 minute of rest between rounds

Monday, June 23, 2008

350 What?!

That's 350 reps, try for sub 25 minutes, with respectable weight.


Snatches Left
Snatches Right
Push Ups
Front Squats (racked)

The last three movements are performed for a total of 40-20-10 reps.


Wednesday, June 18, 2008

"Make It A Tough One"

We work with a wide variety of people in our facility. The other day, the younger college guys tell me they are coming to the kettlebell class and they'd like it to be a tough one. They always leave class saying, "That was a good one!" but today I made it extra special for them.

Turkish Get Ups 5L/5R

3 Rounds of...
Two Handed KB Swing
Push Ups
Two Handed KB High Pulls
Pledge Push Ups
H2H KB Swings
T Stabilization Push Ups
Goblet Squats

(30 seconds of each with 30 seconds of rest between rounds)

5 Presses Right
10 OH Walking Lunges Right
5 Presses Left
10 OH Walking Lunges Left
4 Presses Right
10 OH Walking Lunges Right
4 Presses Left
10 OH Walking Lunges Left

3, 2, 1

Once again, "That was a good one!"

Nice work!

Monday, June 16, 2008

Try This 32 Minute Wonder

Today's Kettlebell Class Workout

40 seconds on / 20 seconds off of...

Snatch Left
Snatch Right
Push Ups
Clean & Jerk Left
Clean & Jerk Right
Pull Ups
H2H Swings
Goblet Squats

4 Rounds

Perform each movement for 40 seconds, rest 20 seconds between movements. The clock is constantly running on this one.

Kettlebell Athletics & Strong Women

Our first video today is of La Saun Taylor of Kettlebell Athletics Alexandia, VA. La Saun was only able to snatch the 24kg kettlebell one time before this visit to Kettlebell Athletics Base Camp in Philadelphia.

She squeezed out 3 reps on her right and 5 on her left. In my opinion, she had more in her but we'll save that for next month.

Likewise, La Saun was never able to press the 24kb kettlebell. She pressed it easily for several singles. This was after 2 hours of training.

The video below is not her best form as she was getting tired... she rushes the press a bit but all other reps were nice and crisp.

Keep kickin' ass La Saun.

Men, let this be a lesson ! We're slowly building an army of women that use the 24kg kettlebell for their standard size kettlebell.

P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.

Friday, June 13, 2008

More Kettlebell Training for Judo and BJJ

This is a great video from Hungary showing how kettlebells skills can carry-over into Judo, Sambo and BJJ.

Wednesday, June 4, 2008

Snatches In Under 15 Minutes

This is one dedicated group of individuals that we train outside of our facility. They're always interested in new movements, training inside or outdoors, and face the challenging workouts we give them each week.

This week everyone learned how to snatch a kettlebell in under 15 minutes, with respectable weight as well. All the guys started off with the 16kg, no questions asked, women with the 8kg and a quick jump to the 12kg by one. Nice work guys!!

Wednesday Kettlebell Workout


30sec Push Press Left/Right
30sec Front Squat Left/Right
60sec Hand to Hand Swings
60sec Two Hand High Pulls


Next Round add on 30sec Farmer's Walk Left/Right


Last Round add on 60sec Racked Walking Lunges Left/Right

Your first round is 4 minutes, your second is 5 minutes, your last is 7 minutes.

Tuesday, June 3, 2008

Kettlebell Partner Swings

Kettlebell Partner Swings are a great way to add variety to your kettlebell training program.

Make sure that you and your partner have standard Kettlebell Swings perfected before attempting the Kettlebell Partner Swing.

Also, make sure that you don't put a spin on the kettlebell handle, try to keep the kettlebell handle perpendicular to the ground so your training partner can grab it more easily.