Hit A Great Kettlebell Ranking PR Today

I hit the S-32 StrongSport Rank today. I took a 2 min. break between the Jerk & Clean set.

For Rank you need 24 reps each hand in 2 Kettlebell lifts: the Clean and the Jerk. Lifters have a 4 minute time limit. So that being said, 22 on one hand and 26 on another would not get you to achieve rank even though the lifter would have performed 48 reps total.

To achieve the S-32 rank a lifter must perform 24 + 24 in the Jerk and then 24 + 24 in the Clean all with the 32kg Kettlebell.

Since I've never trained for that before, and my back is feeling good and allowing me to train heavier again, I was pretty excited to accomplish it. I did take the full 4 min on the Jerks and finished with 30 seconds to spare on the Cleans.  But in the end done and done. :)

Ranks: http://www.worldkettlebellclub.com/ranks.php
Look down below Kettlebell Sport Ranks to find StrongSport Ranks.

Bob Garon's Girevoy Sport Practice 022510

Had an awesome Kettlebell Training practice today! I love Girevoy Sport workouts!! :)

Check it out and give it a shot...

Warmup: M1 on each
2 Arm Swings
Pushups
Forward Lunges
Darcy Swings
Reverse Lunges

My Get Stronger G.S. Blaster: M2, S90 reset
One Arm Long Cycle @ 24kg and 12rpm
One Arm Long Cycle @ 32kg and 9rpm
One Arm Long Cycle @ 24kg and 12rpm

Finisher:
Slider Planks
M5 Stair Run

Kettlebell Bonus Round WOD 080809

Kettlebell Bonus Round WOD 080809

Warmup:
M2 Swings @ 24kg
M1 Pushups
M2 Lunges(fwd & rvs)

Strength Endurance Builder:
M4 One Arm Jerks @ 24kg and 14rpm

Then: R3, 40/20
Mountain Climbers
Figure 8 to a hold @ 24kg
Russian Twists @ 24kg
Pullups
Rebounds
Situps

Cooldown:
Synergy Yoga

Bob Garon's WOD 072009

Warmup: 5 Min each @ 24kg
Turkish Get ups
Various Swings

Workout- 20 Min Time Clock, 5-7 rounds is the minimum goal (must finish in 2 minutes each round to stay on target)

5 Burpees
10 Long Cycle (5x R&L) @ 24kg
15 Mountain Climbers (each leg)
20 Darcy Swings @ 24kg

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's WOD 071609

Warmup:
2 Min. Swings
1 Min. Burpees

Workout: 10 Min. Each/ 30 Min. Total

1. 15/15 Rack Squats(switch R&L each interval), Active Abs for 15 @ 20kg

2. 15/15 for 10 Min. Snatch- R&L @ 20kg

3.10 Min. Pullups, Pushups (pic a number of reps & stick w/ it. Do that number and then jump to the next movement.)

Cooldown:
Synergy Yoga

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's WOD 071709

Warmup: 1 Min.
Lunges
Reverse Lunges
Slingshots
Swings

Workout: 3 rounds: 1st round 40/20, 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds

Darcy Swings
Long Cycle
Pushups
High Windmills-
High Windmills-
Mountain Climbers

Cooldown:
Synergy Yoga w/ a focus on Downdog postures & hip openers

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's Liberation Fitness Practice Day: 070809

There's been some days where I haven't logged, but have worked out performing kettlebell & bodyweight circuits as well as swim sprints and yoga. Here's what I did today and captured on video as well. This is my first full workout video released in over 2 years. Enjoy!

Liberation Fitness Practice Day: 070809

"Motivate & Challenge"

Warmup:
2 Min. Swings @ 24kg
1 Min. Forward Lunges
1 Min. Reverse Lunges
Mobility

Workout: 3 Rounds, 1 Min. No rest during & 1 Min between rounds

Prisoner Jump Squats
Swings @ 24kg
Pullups
Burpees
Planks
Bench Jumps
Handstand Pushups
Jumping Lunges


Cooldown:
Synergy Yoga

Then:
Pool for an hour to relax