This is adapted from one of the workouts in a brutal plan created for me by Tim Shuman, RKC2 - I used his plan to prepare for the RKC Workshop in 2010. The original set of workouts consisted of 3-4 different patterns which all emphasized the crucal RKC 6 exercises: swing, clean, press, front squat, snatch, and get up. My small group class focused on swings this past Friday - and I felt like we really needed to nail down the clean and press. Personally, I love to train cleans in general - because they are one of the toughest things to teach, and to get straight in one's own head. But, a really good clean leads to so much more awesome things - like heavy presses, heavy kettlebell front squats, and all the auxillary development that comes with the time and practice necessary for a solid, close kettlebell clean. Just a good heavy clean and hold with max tension is a great practice in and of itself. I've been using those to break through some psychological mind-blocks about heavy military presses... and it has been working!
Anyhow, the original workout was part of a set to be practiced in a certain way, but the structure was VERY useful to help the small group get in some serious practice. I saw a lot of improvement happen over the course of the session. Choose a moderate to light kettlebell for this, I brought a selection so that they could swap down one size smaller if necessary.
Warm up with your joint mobility exercises, and a few kettlebell swings.
- 5 kettlebell clean and presses on the right, then the left side
- 2 Get-ups per side
- 5 kettlebell clean and presses on the right, then the left side
- 5 Front squats on the right, then the left
- 5 kettlebell clean and presses on the right, then the left side
- 5 one hand swings per side
- 5 kettlebell clean and presses on the right, then the left side
- 5 kettlebell snatches per side
- 5 kettlebell clean and presses on the right, then the left side
Aim for 3 rounds, but remember this is about practicing for the best form possible, and improvement. Sloppy form just to make the reps happen = BOOOOO!! Take a break or end the workout early if necessary.
Finish up with joint mobility - hopefully you'll see improvement in your cleans and presses next time. Enjoy!
