Round two went over very well with my team, like I said at the start of the challenge, it's to challenge yourself and not compete with anyone else. If you are new to bells or have been out of the gym for a bit then it only stands to reason you won't be using the heavy Red and Green bells and that's ok. The fact you are moving some bells is a win win.
Warm Up Joint Mobility
Swings 3 mins Warm up
W/U 5 Swings/5 Highpulls/5 Cleans/ 5 Presses/ 5 Squats/ 5 Snatches
Challenge set of compounds was 10 reps each Swing/Highpull/Clean/Press/Squat
http://www.youtube.com/watch?v=yS-Sh9guf74
Heavy Swings x 25 x 5
http://www.youtube.com/watch?v=p4VlPYy6mts
Double Swing Squats ( We were put to this challenge by my online Student Josiah Minner who did doubles because he didn't have a heavy Kettlebell, where there is a will, there is always a way.
http://www.youtube.com/watch?v=fjmILqNPBYk
Snatches x 25 each arm ( I did not have snatches in my challenge because not everyone knows the snatch so I wanted to keep the challenge simpler, my team loves snatches)
http://www.youtube.com/watch?v=8TnpYeyf0lk
The rest of our training was as follows
Drop/Swing Squats x 1 min
Double Swinging Rows Super Set with highpulls x 1 min
Heavy Clean & Jerks x 15 each arm
Now for my online Students all the way from Italy, here is Josiah Minner's set of double compounds, this young man is quite simply amazing.
16 Kg Double Swings/ Swing Squats/ Cleans/Jerks/Highpulls x 10 reps each
http://www.youtube.com/watch?v=2rPQDUL31LU
And now introducing Tamara Coulter and Josh Dotson all the way from Washington, they have been keeping up with the challenge and Tamara even a few days after surgery was doing the challenge, that is dedication. Tamara modified the challenge to suit her physical limitations, again, where there is a will there is a way. I met Josh and Tamara at the Clint Darden seminar in August at the Elitefts S4 Compound and have been helping them online ever since with their Kettlebell techniques. Needless to say they are doing amazing and are going to get their Kettlebell certification in the new year.
If you can help just one person by living, learning, and passing on, then the world will be a better place.
How is your challenge going ? I would love updates and even video's if you would like to send them to me.
Until next time, keep on swinging and if you missed the original challenge here it is again, also for your own Kettlebells you can purchase them at elitefts.com.
#elitefts #christmaschallenge #kettlebells #driven #strongher
