"The question is not whether we will die, but how we will live."

Joan Borysenko

Clarence Bass got his Kettlebell and injured himself for months within minutes. All new movements need to be explored gently, incrementally, and in the absence of all ego. http://www.cbass.com/KB_Blast.htm

 


Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

Two Armed, Overhead Kettlebell Swing, 2 minutes, rest 2 minutes.
Two Armed, Overhead Kettlebell Swing, 90 seconds, rest 90 seconds.
Two Armed, Overhead Kettlebell Swing, 60 seconds.

Rest as needed.

"1 in/1 out"


Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.


Max set of pull-ups

Run 800 meters

Max set of pull-ups

Run 400 meters

Max set of pull-ups

Run 200 meters

Report entire time for workout and total for pull-ups.

For time:

Row 1,000 meters
7 Muscle-ups
Clean and Jerk bodyweight 15 reps.

Notes:

1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

REST