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Exercises Movements, technique & proper execution

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Old 07-24-2008, 01:24 PM   #1
Justin Leigh
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Kettlebell Series - does anyone have a good one they like?

I'm going to devote 1 day per week to the kettlebell in a metcon style routine. I was thinking about entirely kettlebells or doing something with some 40 yard sprints involved for extra fun. Something like Helen only with more kettlebell work. Any ideas or something you are already doing?
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Old 07-24-2008, 02:30 PM   #2
Adam Noble
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Re: Kettlebell Series - does anyone have a good one they like?

Couple fun ones, if you have a football field near, 20 swings, sprint 10 yards, 10 push ups, walk back, then 20 swings, sprint 20 yards, 10 pushups, walk back, etc. for the length of the field. There is also the swing burpee ladder, 10 swings, 1 burpee, 9 swings, 2 burpees, etc. I got this from CrossFit Jersey Shore I think (although it may have been written as both starting at 10 and degrading to 1). http://www.newjerseycrossfit.com/ (wfs as far as I know)
they have lots of good ones on there.
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Old 07-24-2008, 03:20 PM   #3
George Mounce
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Re: Kettlebell Series - does anyone have a good one they like?

Do the "Sissy Test"

20 burpees....1 KB swing
19 burpees....2 KB swings
18 burpees....3 KB swings

to

2 burpees....19 KB swings
1 burpee....20 KB swings

That aught to be fun for you!
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Old 07-24-2008, 06:44 PM   #4
Justin Leigh
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Re: Kettlebell Series - does anyone have a good one they like?

Quote:
Originally Posted by George Mounce View Post
Do the "Sissy Test"

20 burpees....1 KB swing
19 burpees....2 KB swings
18 burpees....3 KB swings

to

2 burpees....19 KB swings
1 burpee....20 KB swings

That aught to be fun for you!
Awesome.. Saturday is going to be fun.
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Old 07-24-2008, 07:04 PM   #5
Brian Castillo
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Re: Kettlebell Series - does anyone have a good one they like?

I've done SISSY TEST!!
I have 3 words...Balls, Balls, Balls!

enjoy your Saturday
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Old 07-24-2008, 09:32 PM   #6
Gavin Harrison
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Re: Kettlebell Series - does anyone have a good one they like?

What about just LCCJ?
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Old 07-25-2008, 08:04 AM   #7
Justin McGinley
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Re: Kettlebell Series - does anyone have a good one they like?

Quote:
Originally Posted by George Mounce View Post
Do the "Sissy Test"

20 burpees....1 KB swing
19 burpees....2 KB swings
18 burpees....3 KB swings

to

2 burpees....19 KB swings
1 burpee....20 KB swings

That aught to be fun for you!
210 burpees and KB swings in one workout?

You are a beast if you can do this.
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Old 07-25-2008, 08:51 PM   #8
Alex Bond
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Re: Kettlebell Series - does anyone have a good one they like?

I like doing rounds of 1 min KB swings, 45 seconds burpees, 15 seconds rest.

I use this to introduce people to kettlebells - it doesn't take long to teach the swing beforehand, and I only have one kettlebell, so one guy does the swings while the other does the burpees/rest, and they switch every minute. It's a blast, you can do as many rounds as you want, and since it is based on time and not reps, if one person is less fit than the other, they just do fewer reps in the same time and it doesn't mess up the schedule.
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Old 07-25-2008, 09:12 PM   #9
Nathan Cragg
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Re: Kettlebell Series - does anyone have a good one they like?

I used to do a circuit of clean+thruster 3 reps each side, 1 set every minute for 20 minutes. Best done in a snow storm on lunch break though

I also like the Punch Kettlebell circuits.
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Old 07-25-2008, 09:31 PM   #10
Derek Maffett
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Re: Kettlebell Series - does anyone have a good one they like?

Quote:
Originally Posted by George Mounce View Post
Do the "Sissy Test"

20 burpees....1 KB swing
19 burpees....2 KB swings
18 burpees....3 KB swings

to

2 burpees....19 KB swings
1 burpee....20 KB swings

That aught to be fun for you!
Heh, that was a fun one. Before that, I don't think I ever came near muscular failure on KB swings.
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