Class @ Workshop

Today I attended The Kettlebell Club Saturday Class ans helped with the Cajun Kettlebell Workshop. Great workout and learned abit about teaching...all in all a good day!

Warm Up
A bunch od stuff from Jay. I forgot most of it, but I do remember the finisher.
5 Swings R, L
5 Cleans R, L
5 Clean & Press R, L
5 Snatches R, L
Turkish Get Up
Repeat for 10 Minutes.

Then Ab Work

30 reps sets +

Warm Up
3o Swings
1 Minute Kettlebell Push Ups/Planks
1 Minute Rest
Repeat 5 Times

Halos 5 reps each way
2 Hand Swing into Deck Squat 5 Reps
Repeat 3 Times

Misc form practice
Stretch and some ab work

A Little Change

Timed Sets & More!
Warm Up-
- Double Kettlebell Jerk Set
7 Minutes
- 30 Swings
1 Minute Kettlebell Static Holds & Plank Variations
1 Minute Rest
Repeat 5 Times
- Halo's
And some practice on the Deck Squat!

- Plank to Finish
- Stretch

Omlet by Maxwell

I love Steve Maxwell's style - Pick up a kettlebell and don't set it down till you done.

Here is one of his I like a lot!

The Omlet & Heaven & Hell

Warm Up
5 Swings R
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Squats
Slingshot
5 Swings L
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Squats
Repeat 3 Times

5 Halo's
5 Deck Squats
Repeat 3 Times

Plank to Finish
Stretch

30 Second Drills

Tried something new for me, a series of 30 seconds of various exercises.
In a class format:

Warm Up -
- 30 Seconds Double Kettlebell Sings
30 Seconds Jump Rope
Rest
Repeat 3 Times
- 30 Seconds Double Kettlebell Swing
30 Seconds Single Kettlebell Swing R
30 Seconds Single Kettlebell Swing L
30 Seconds Romp Rope
Rest
Repeat 3 Times
- 30 Seconds Snatch R
30 Seconds Jump Rope
30 Seconds Snatch L
Rest
Repeat 3 Times
- 30 Seconds Clean & Press to a Windmill R
30 Seconds Slingshot
30 Seconds Clean & Press to a Windmill L
Rest
Repeat 3 times
Plank Positions Static Holds
Stretch

This little workout was a killer, the easy part was with the Kettlebell, that hard part was the jump rope! I had to take some of the Jump Rope sections out because I was getting too smoked!

5 's

Warm Up

5 Swings
5 High Pulls
5 Snatches
5 Clean & Press
5 Bottoms Up Cleans
5 Reverse Lunges
Slingshot (Around The World)
Repeat Left Side
Rest
5 Sets

30 Swings
30 Sec Rest
5 Sets

ALA Maxwell

A friend of mine lent me a few DVD's of Steve Maxwell. He's 50 some years old and you would never know by watching him swing the kettlebell. He has wisdom, experience and a hell of a lot of strength.
He makes everything looks easy!

Warm Up

Right Side
5 Swings
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Reverse Lunge
Slingshot
Left Side repeat
3 sets

Heaven & Hell
Halos
Deck Squats
5 reps
3 sets