Workout 12 MAY 2010, Jeff Martone: Kettlebell Master

Posted: May 11, 2010 by House of Bross in Kettlebell, MetCon Training/Workouts, Strength Training
Tags: , , , , , ,

Jeff Martone demonstrates herculean strength by Turkish GetUping one of his seminar attendees.

Daily Workouts: 0500, 0600, 1630
.
5 rounds for time of:
20 pushups
20 kettlebell snatches total, 24 kg(16 kg)
20 squats
Post total time to comments.
.
SWOD:
3X5 Dead Lift (Add 10 pounds to last effort)
.
Scoreboard

Andrew 12:09 RX’d
Caitlen 18:42
Drake 12:53 RX’d
John 19:32
Cooke 17:27 RX’d
Mackey 14:00 RX’d
Alan 17:36
David 12:05
Sheets 13:38 RX’d
Grady 13:48 RX’d
Laura 28:09
Ben 20:35
Crystal 16:01
Mathews 13:48 RX’d

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Jeff Martone: Kettlebell Master

Please familiarize yourselves with the kettlebell snatch demonstrated by Jeff Martone – there are a couple of videos on the subject offered at CrossFit Main Site
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Jeff Martone currently serves as a a full-time defensive tactics, firearms and special response team instructor providing low-profile operational development training for the Nuclear National Security Administration (NNSA). He is also on staff at the US DOE National Training Center (a.k.a. Central Training Academy), and at the Direct Action Resource Center, America’s largest urban warfare training center. His training programs involve mainly kettlebells, deadlifts, weighted pullups, rope climbing, barrel lifting/throwing, handstands, tumbling, joint mobility drills, & muscle control exercises – there are excellent strength building articles available at his website Tactical Athlete.Here’s some great Martone quotes on kettlebell safety paraphrased from his interview with Power Athlete’s Mag:

Remember that you control the kettlebell, so don’t let it throw you around! Your goal should be to train and not to maim…so, use liberal amounts of common sense. When in doubt, just let the kettlebell safely drop to the ground. Proper form is the key to staying injury free, and ‘quick feet are happy feet’ [when frantically leaping to avoid a dropped kettlebell].

But I believe one of the biggest and most common mistakes a person can make is getting too focused on numbers. If you have tunnel vision on a specific number or repetitions or amount of weight you think you must achieve, you are setting yourself up for injury. Learn to listen to your body. Some days you feel like a hero, so by all means go with it and achieve a new PR. Other days you’ll feel like a zero. On these days, do yourself a favor and concentrate on perfect form rather than the poundage.

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Comments
  1. Andrew says:

    12:09 as RX’d

  2. Mathews says:

    13:48 RX’d
    245#DL

  3. Cooke says:

    17:27 as RX’d

    280 lbs

  4. I like it whenever people get together and share ideas.
    Great site, keep it up!

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