Kettlebell Swings and Sledgehammer Session

Did an easy 7 minutes and 30 seconds of work today.

Main purpose was to check out my new 40 KG Kettlebell and do some quick Tabata work with my Gymboss Interval Timer .

I set the timer for 20 seconds on and 10 seconds off and first did kettlebell swings, followed by Sledgehammer work.

Total workout time was 7.5 minutes.

Did 65 swings and 200 sledgehammer hammers, 100 on both sides.



Let me know if you have an questions and please feel free to leave any commentary as it is much appreciated!

Sandy Sommer, RKC

Some Training and Some PRs

Had a wonderful day today.

Went to Hagerstown MD to train some old friends. Neither had ever used a kettlebell before and I hope they enjoyed! I certainly had fun sharing with them. We worked on the kettlebell swing, the Turkish Get Up and Front Squats. They caught on very quickly and have a bunch they can practice before we get together again.

Next ended up in Frederick with a good friend who is an RKC candidate. We worked on swings, Turkish Get Ups, Presses and Squats. He will be ready when he tests. Great job by all of you today and I can't wait to see you all again.

Also set a few PRs in Frederick today. 36 KG Press and 32 KG Turkish Get Up. Both were done with strict form. Wish I had them on tape but will get them up soon.

Got back to Towson and did a quick 15 minutes of metabolic training. 20 seconds on and 10 seconds off for 15 minutes.

Russian Swings

Sledgehammers swing right

Sledgehammers swing left

Felt great and my core is SMOKED!

Sandy Sommer, RKC

10 Minutes of Kettlebells and Sledgehammers

Quick kettlebell and sledgehammer session today. Got it 5 sets of Long Cycle Clean and Jerks using double 20 KG kettlebells and did 20 sledge swings Keep the hands near the bottom end of the handle, preferably touching. Do not attempt to choke up. You would want to choke up is the if you working with the sledgehammer--when used as an exercise tool the idea is to make it as difficult as possible!....10 on each side. Completed 5 rounds in 9:55 seconds. 50 LCCJ and 100 Sledges.

Average heart rate was 148 and high was 162. Short, sweet intense.