This is the approximate height of a “Russian” style kettlebell swing like we are doing today. Because of decreased range of motion, many people should try to use ‘new weight’ (more than they have before).
Mobility: Shoulder Mobility
Skill Practice Warm Up: Turkish Get Ups. Spend 10 minutes working up to 3 ‘perfect’ singles on each side with a challenging weight dumbbell or kettlebell.
Workout: “The Czar’s Boat” 5 rounds for time.
15 “heavy” kettlebell swings at Russian height** (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
100m bumper plate farmer carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25lb dbs)
150m row
1 min rest
*Women’s Rx
** Russian Height means eyeball level, not “American” height (overhead).
Scaling Guide: 15 – 20 minutes. Scale up – if completed “as Rx” and under 15 minutes, do a 6th round.
Log your results online by clicking here.
Compare To: New workout!
Video: The 2012 Sports Illustrated Kids SportsKid of the Year.
Why is it that in a world of bad news and ill predictions of our future, this is the video that will probably make more people cry than any other video they have seen lately?
Because it is beautiful to see what we are capable of. -jj
Coming in last place can be inspirational depending on how you do it. Stop making us cry, JJ.
LOVE the video- Brought tears to my eyes.
Conner for President!! Speechless after watching that. Thanks for posting that JJ and giving us all some perspective for the day.