Ring Push Ups and KB Cleans

Four sets of: Ring Push Ups x Max Reps Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds B, In three minutes, complete the following: Run 400 Meters 20 Kettlebell Cleans Double-Unders x Max Reps in 1 min Repeat 3 Rounds 1. Pendulum back swing. Unless there is a circular motion for the clean and you are not training strength or explosive power you are doing far too much work. 2. Thumb forwards for grip. Alternating the position of the eccentric swing phase will spare the grip – essential for long cycle clean and jerk 3. Arm contact. Mechanical efficiency is greatest when the body acts as and integrated unit. Long levers mean a weaker kinetic chain and keeping the arm close the body improves performance. 4. Alternate the prime movers. If you train for reps, especially reps in time with no rest, then allowing some recovery to take place by switching the load to alternate muscle groups is essential. Especially when fatigue kicks in and form breaks down. 5. Double suspension. Learn how to actively control the landing of the kettlebell rather than have it strike you like a cannon ball. 6. Safety first. The ball of the kettlebell never travels higher than the fist. Why? Gravity! 7. Offset the handle. Most kettlebell routines come to a close when the grip gives out. By offsetting the handle in the rack position you are able to recover rather than drain the grip. 8. Elbow to iliac crest. If you are lucky enough to be able to get your elbow to your hip then you will be fully supporting the load and greatly slow down your accumulated fatigue 9. Shoulder nudge. A brief shoulder nudge is essential to allow the kettlebell to move in a circular action rather than straight down as less effort is required for future repetitions. 10. Learn to hook the handle. Hand damage is a way of life for many kettlebell lifters. Knowing how to move the handle from the offset rack position to a hook catch will slow down any skin tears and blisters. ]]>