KB Clinic at New Ascent/Olympus

KB Clinic at New Ascent/Olympus

8 posted (a 9th was lost somewhere in the A51 AO – watch Twitter for formation of a search party) for the inaugural Ascent/Olympus convergence (ongoing, until it’s not) and a kettlebell (KB) clinic to introduce this versatile implement to the uninitiated and prepare them for future KB workouts at the site.

The Thang:

COP/Warmup:

• Mosey around the parking lot to get the blood flowing (#0.2)
• Imperial Walkers
• Prying Squats
• Halos

Swing Progression:

• Wall Touches
• Squat Jumps
• Teabag Squats (aka Deadlift)
• 2-hand Start/Stop Swings
• 2-hand Swings – In Cadence (IC)
• 1-hand Start/Stop Swings – R
• 1-hand Swings – IC – R
• 1-hand Start/Stop Swings – L
• 1-hand Swings – IC – L
• Alternating 1-hand Swings – IC (switch on pax count – i.e. 1, 2, 3, switch)

Recovery & TGUs:

• Farmer (actually, Suitcase) Carry across parking lot and back
• Turkish Get-Ups (TGU) – unweighted – R + L
• TGUs – weighted – R + L
• Waiter Carry across parking lot and back
• Goblet Squats
• Racked Carry across parking lot and back

Clean Progression:

• Start from racked hold, drop into hike, & park bell – R
• Cleans – R
• Repeato on Left
• Press – R + L
• Cleans & Press – R + L

Snatch Progression:

• Press to top, drop to hike, & park – R
• Press to top, drop to hike, & snatch – R
• Repeato on Left
• Snatch – R + L

Grab Bag:

• Good Mornings (Romanian Deadlifts)
• Lawnmowers – R + L
• Single Leg Romanian Deadlifts (SLRDL) – R + L
• High Pulls – R + L

Metal Mary (all with KB):

• Russian Twists
• Flutter Press
• Pullovers
• Louganis
• Deck Squats (let’s quit while we’re ahead)

Extra Credit:

• Goblet Squats
• Snatch – R+ L
• Teabag Squats
• Alternating 1-hand Swings – R + L

Done

COT

Announcements:

Ascent/Olympus – will continue to converge weekly at Olde Providence Elementary School until further notice.  Format will vary from week to week, depending on the Q, intending to split between gear/KB and bootcamp workouts (watch weekly newsletter).  Despite the format, options to moderate will be offered and encouraged at each workout – You v You.

Naked Moleskine:

What an honor to Q the first workout in the convergence of two of my favorite sites and to host a KB clinic to boot.  Really looking forward to introducing gear to a wider pax audience and mixing up my own Saturday workouts between boot camps & gear.

Hopefully everyone came away with something today, whether new familiarity with KB exercises or just a good workout.  The goal today was to spend a lot of time on progressions and form to provide a solid foundation for future workouts, so no effort was made to really count reps.  For more instruction, of course, a professional is your best bet.  Short of that, there is tons of good information on the internet, such as Dragon Door/RKC, Strong First, Pat Flynn, Dan John, but some of the best free information I’ve found is at BreakingMuscle by Andrew Read.  Try this link to his Swing instruction, and from there, you can find his links to instruction on other moves.

A couple of us were discussing afterward some of the versatility offered by KBs.  You likely noticed how winded sets of swings or snatches could leave you, while presses & TGUs were more of a grind.  You can really tailor the workout to your desired goal (if you’re Q’ing or working out #sadclown) – I’ve had full grind workouts and full cardio/conditioning workouts and everything in between.  When you’re not Q’ing, just adjust your bell size.

I’d be remiss if I didn’t plug our other Area 51 KB/gear options:

• Monday – Foxhole at Elon Park Elementary School
• Tuesday – Skunkworks at Covenant Day School
• Thursday – Meathead (#0.0) at Elizabeth Lane Elementary School

Oh, and The Mouth clocked us at 0.69 miles, much of it with weight, so we had that going for us too.

Thanks for the opportunity and honor to lead.

Aye.