I would like to first say thank you all once again for all of your hard work. Zar and I could not believe how well everyone did and how much effort everyone put in to the entire weekend. I hope everyone is still swinging away. I also wanted to say dont forget the hip snap and do not forget to create tension. You have to retrain your body to work as a single unit instead a bunch of isolated muscles. Here is a basic workout to try out
20 swings
5 push ups
:30 plank
5 bottoms up press
:30 sec wall sit
1 tgu right
1 tgu left
work your way up to 10x with no rest and let me know how you feel. Enjoy the pain.
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Just wanted to thank all the instructors again for the introduction into kettlebell training. Dave and i have been training at the fire house together along with a few of the other guys who have gained interest in what the kettlebell training is all about. We tried the chain that was posted on the blog the other day and found out quickly how effective the chains can be. For anyone that hasn't tried the chain yet i would suggest it. We were able to do seven sets and it was challenging to say the least. Hope that there will be more workouts and classes to follow.
Thanks again,
Brandon
We used a modified version of Charles work out with some firefighters who have not mastered the swing - we are staying with the sumo deadlift (A) until it is perfect, and when we do the chain we substituted 10 sumo's for the 20 swings. We also used the sumo as the timing variable - 5 firefighters were training together - one at each station and we rotated when the sumo station completed their set. We will work up to 15 then 20 sumo dl's then substitute the swings once they are learned correctly. The goal is nobody gets hurt.
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