Finished with the first (of three) microcycles for my six week kettlebell biathlon training yesterday. Biggest thing that I have learned is that I need to keep working on shoulder/scapular movement since I am still having a difficult time finding a comfortable position with double kettlebell lockouts. Supposed to only have light cardio today, but the body is feeling strong so I’ll throw in a timed single arm long cycle set, before tomorrows easier jerk/snatch day.
28kg KB Single Clean & Jerk 10 min set GS rules (1 hand switch without setting the bell down). Will aim for 6 RPM, but may throw in a sprint the last minute with each hand.
Mobility Work from ankles to C/S- specific focus on light TGU, windmill series, and arm-bar.
Below is a pdf I put together that has 30 basic mobility exercises I give to some of my patients who can use it. Alot of this stuff was picked up during my various certifications and individuals such as Steve Cotter, Ken Blackburn, Steve Maxwell, and Pavel. None of this stuff is earth shattering, just proven movements to increase your mobility. If you feel ANY pain besides mucular fatigue, STOP and see your health care professional.
Below is a cool video of Fedor Emelianenko training while getting his daily Vit. D. I don’t follow MMA much anymore, but always loved watching Fedor do his thing!