Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning.
COP
We perform 10 4ct SSH, 10 DQ’s, 10 scorpions.
THANG
I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for a 20 minute EMOM (Every Minute on the Minute) and a 21 minute COMPLEX.
For the 20 minute EMOM – we do 4 each 5 minute sets and the following for each minute:
Minute 1 – American Swings – Do 15 reps then rest the remaining time in minute 1
Minute 2 – Goblet Squats – Do 15 Squats then rest the remaining time in minute 3
Minute 3 – Power Cleans – 6 Each side then rest the remaining time in minute 3
Minute 4 – KB Clusters – 5 cluster Each side the rest the remaining time in minute 4
Minute 5 – Rest/recover
Then we repeat the above 3 more times.
The Complex total time of 21 minutes broken down into 7 each 3 minute sets. A complex consists of exercises that you are able to perform with the KB without having to put it down for the next routine. The goal in this complex is to complete it with a minute left to rest in the 3 minutes. (our group could only best finish at about 30 seconds rest…or it took us an average of 2:30 to complete the complex.)
This is the complex: 15 Hand to Hand swings, 5 cleans Right side (RS), 5 snatches RS and 5 Windmills RS(think a DQ while holding the KB above head…tough!!!), then 5 Cleans LS, 5 snatches LS, and 5 Windmills LS. Rest the remaining time in the 3 minute segment.
We repeated the above 6 more times.
Namerama, Numberama. YHC surprised the group with a Pot O’ Gold gift pack for showing up. HAPPY ST. PATRICK’S DAY!
Moleskin
YHC realized quickly how this workout can get tough and most had to modify to ensure set were completed. The above video shows how to expertly execute each routine and would recommend it for any KB fans out there! We had a lot of mumble chatter this morning and was great to catch up with some brothers that I do not get to see on a regular basis.
I was an honor to lead this morning and have a great week….CB
