050113

5 Turkish Get Ups Weak Side
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Weak Side

Rest as needed between sets of 5 to maximum of 5 minutes. Try not to rest at all during each set of 5.

Men 1pd (35lbs) / Women .5 pd (18lbs)

Videos added!

Instructional videos have been added to the side bar to allow proper learning of kettlebell movements. Move those bells!

Clean and Press Progression Table

Don't know the clean and jerk progression sequence? Here you go!

1 x (1)
2 x (1)
3 x (1)
4 x (1)
5 x (1)
3 x (1,2)
4 x (1,2)
5 x (1,2)
3 x (1,2,3)
4 x (1,2,3)
5 x (1,2,3)
3 x (1,2,3,4)
4 x (1,2,3,4)
5 x (1,2,3,4)
3 x (1,2,3,4,5)
4 x (1,2,3,4,5)
5 x (1,2,3,4,5)

 Rest between each set can be anywhere from 30 seconds to 3 minutes (the lighter the kettlebell, the less rest is needed). Once you hit 5 x (1,2,3,4,5) with a weight it is time to move up to a heavier kettlebell and start over. Until you are slinging a 48kg (105 pounds!) kettlebell around, this sequence can last you a lifetime and it will always work! The key point is to TAKE IT SLOW. If you finish a progression, wait to move up - do not move up the same day! If you don't finish a progression (hopefully you are keeping a log) and get for example, 5 x (1, 2, 3, 1) on either side, your goal is to get at least 5 x (1, 2, 3, 2) the next time around. DO NOT progress if you don't reach the amount required for each level on BOTH sides. It is suggested you start any kettlebell drill on your WEAK (non-dominate) side.

043013

Kettlebell Clean and Press Progression
Rest 5-10 minutes
3 rounds for time: 500m row (or 400m run) 25 2-hand swings (1.5pd) 25 push-ups

042913

Kettlebell Squat 5x5 (Use a medium weight)
Rest 5 Minutes
As many burpee-pull ups as possible for 10 minutes.

042713

#Kettlebell technique day. Pick a kettlebell movement and work on the perfect repetition of that movement on both sides. Make your workout time a maximum of 10 minutes.