5 pax showed no friggatriskaidekaphobia (fear of Friday the 13th) but perhaps that is the reason why we were only 5. Where were the others? Maybe it was fear of the kettlebells and getting so swole that your shirt sleeves burst, like Hairband’s. Maybe they were delayed by an untimely FBI raid of their home, in a further expansion of Robert Mueller’s ever expanding Russia probe. Maybe. Regardless, 5 came to work, so we did.
After a tidy 100 swings to warm us up, things got real.
5-minute Snatch Test
Reverse plank (lie on your back) for 1 minute recovery. “I thought we were gonna do something, but no, we really were just resting?” “Yes” (pro tip: a heavier bell or more snatches will further develop your need for rest)
Active recovery with: Waiter carry with non-dominant hand, then racked carry, then suitcase carry until end of parking lot. Switch hands and return.
Kettlebell Flow Merry-go-round:
Begin with Left hand
3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s
Time – darn it
Announcements – none
Take out by Hairband
Swole Mole Skinne:
Well done, guys. We put in some work this morning and were able to do so in a more informal way that is allowed when the pax is small. (note: not a joke about Hairband’s stature; we’re discussing pax numbers; Glass Joe will make the jokes)
The Snatch Test is legit, whether the 5 minute version we did or the 10 minute SSST (Secret Service Snatch Test), which we did not do.
The Cook Drill is a good way to work in active recovery and get in some loaded carries, which Dan John highly advocates. A heavy bell is required to provide the necessary stimulus, otherwise the distances get crazy long. A few may have needed one size larger today. Next time.
The two KB flows gave us a good overall mix of KB exercises, without too much of any one thing, and the reps were based on bell size to ensure everyone got enough volume. As stated at the outset, the goal was to give you options and guidelines and then leave the selection up to you.
Hairband – thanks for the invitation to Q.
Glass Joe – good to see you again; it’s been quite a while.
Lamont & Crypto – nice to meet you both.
Crypto – since you’re newer to KBs (and for reference for other pax), here is a link to a good article on the swing. At the bottom of the article are links to a similar discussion of the other exercises – snatch, clean, etc.
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