14 brothers, husbands, fathers, and sons gathered in the gloom to celebrate an ancient Russian tradition with kettlebells in hand. But wait, we can’t do a proper KB workout without some good warmup exercises! So…
- SSH
- Merkins x10 OYO
- IST
- Merkins x10 OYO
- Cotton Pickers
- Merkins x10 OYO
- Arm Circles
- Merkins x10 OYO
- Torso Circles
- Merkins x10 OYO
- KB-Specific Warm-up (without KB):
- Windmills (x10 IC each side)
- Turkish Getup – do it slow, focus on form, strong core (x4 each side)
There were sighs of relief as YHC gave permission to finally pick up the kettlebells for…
- Windmills (x10 IC each side)
- Turkish Getup (x5 OYO each side). Those were HARD!
- Goblet Squats x10 IC (2-count down, 2-count up)
- Swings x10 followed by 10 Merkins OYO. Repeato Swing/Merkin ratio of 10/9, 10/8…down to 10/5. Somewhere in here the sighs turned to groans!
- If you finish early, do High Pulls or Shoulder Shrugs
Brief recovery, then…
- Dead Lifts x10 IC
- Squat & Press (racked) x10 IC each side
- Lunge & Press Forward IC (alternate legs)
- Swings x10 followed by 10 Merkins OYO. Repeato Swing/Merkin ratio of 9/9, 8/8…down to 5/5.
- If you finish early, do High Pulls or Shoulder Shrugs
Brief recovery, then…
- Curls x15 IC (slow)
- Pull Overs x10 IC
- Skull Crushers x10 IC
- Swings x10 followed by 10 Merkins OYO. Repeato Swing/Merkin ratio of 8/8, 6/6…down to 2/2. It was during this last round that YHC was rudely interrupted by an unexpected phone call (SO glad I left those car windows down!) from his M who had the audacity to accuse him of locking her out of the house! After she turned down my suggestion to bang on the window and wake the kids (C’mon they have to get up for their first day of school anyway!), I told her I’d be there shortly.
People’s Mary. Hope it was good!
Thanks for joining me this morning, men. Not only did I discover how hard the Turkish Getup is…I also now understand why the guy on the video I watched was using a mat when he did them! #gravelinkneeshurts!
Cobains for bailing early, but the M was much appreciative and I was promptly forgiven for locking her out!
I too used to wonder why we never did the Kettle bell Get Up! Was one of the first ones I learned to do when I bought my old low weight KB… The bigger weight makes those things a lot tougher.
Great workout this morning Man Down!
People’s Mary was as follows:
Russian Twists (Dutch) IC*15
Pretzel Crunches (Coyote) IC*15
Crunchy Frogs (Magma) IC*15
Squirm (Maximus) IC*15
You know it’s a good beatdown when out of nowhere you are dripping sweat and struggling to breath! It may have come out of nowhere but it stayed with me that’s for sure!
Great job with the variety on the Virgin KB Q!
Thanks @Mandown – Great workout. Impressive amount of new exercises I have not seen before at kettlebells. You were prepared. Good instructions. Had me winded to try and keep up.
Those getups were hard even without the bells! Good workout!