Kettlebell “Simon Says“
With a partner/ partners of a similar skill level and a “Judge”, one partner performs either 3 reps of any lift they choose (L & R) or a 3-movement complex (L & R) and the others have to match it with both form and pace. Weight is self-scaled and not important. If “Judge” determines the movements are not matched, each that missed perform 10 burpees before taking their turn to lead.
10 rounds as “Leader”, 10 rounds as “Follower”.
Accumulate the least amount of burpees possible, and change partners each round.
5 Burpee box jumps
5 “Short swing”* @ 1/2 BW
8 reverse-lunge box jump
4 2-second OH swing**
9 “Power swing”***
6 Box jump
Rest no more than 1 minute between 5, 4, and 3 minute rounds.
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
**2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
***”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
“It was a Good day and an Evil day and all was bright and new; And it seemed to me that most destruction was being done, by those who could not choose between the two…” Nick Cave