Thursday, October 30, 2008

Kettlebell Bootcamp #8

Today was a bit different today.  Dave was out of town in Japan doing a kettlebell workshop, so Dennis was are replacement instructor.  Today we re-learned the turkish get up, and learned a new spin on the swing, the 1 arm swing.

After warm up 5 min, we followed with:
  • Turkish get ups, 1 rep, alternate sides for 10 min
  • Goblet squat (also called steering wheel squat) with kettlebell followed by 5 push ups then repeat for time (I believe we did 10 minutes or 5 or 6 rounds)
  • 1 arm swings with partner (1 person swings while the other rests) 10 swings each arm, then 12, 14, 16, 18, 20 and finally one last set of 10 each arm.
All in all we did around 10 getups each side, 50 or 60 squats with perfect technique, 25-30 push ups and a total of 200 swings. 45 minutes, 570 calories later and my heart rate reached a max of 183.  

1 comment:

  1. Nice video and great explanation of
    the Renegade Row!

    I like it!

    ReplyDelete

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