Monday - Day 1, Rite of Passage
Posted by ironbellathletics on May 12, 2008
As explained in the last post, we’re starting the Enter The Kettlebell (ETK) Rite of Passage workouts. I used the 24 KG bell while my wife used her 12 KG bell for presses and 8 KG bell for snatches.
Our presses went fairly easily. Val used one of my Ironwoody bands for assistance in the pull-ups. We did our 3 ladders and moved onto the snatches.
We did 10 R and 10 L, followed by a minute rest for 5 times (total 100 reps). The workbook only calls for 50-60 reps, so we got a bit carried away. Val was having difficulty with the snatch, but after I explained the trick of “punching through” the bell, the movement became more fluid for her and we ended up doing an even 100.
We both remarked that the workout felt easy, however after about an hour, we were sore. I haven’t snatched for a while and my shoulders and upper back felt it!
Tomorrow (Tuesday) is a variety day. The workbook calls for rounds 2-6 of AOS Providence. We have the workout on an MP3 file (sold on the Art Of Strength website - AOS Online Store), so we’ll play it tomorrow and follow along with Anthony for those rounds and do it twice.
These workouts will really get your heart rate up and are a great fitness tool to test your endurance. Here’s an example of the AOS Providence DVD:
Posted in Art of Strength, Cardio, Coaching, Exercise, Fitness, Kettlebell | Tagged: Endurance, Strength, Art of Strength, AOS, Enter the kettlebell, ETK, Snatch, Clean and Press, Providence, Ironwoody bands, Pullups | No Comments »
