Cleans and Sitouts: A Friday “Fun”isher

Here’s a simple kettlebell/bodyweight hybrid finisher to try out.  It’s just two moves, the kettelbell clean and the sitout, combined in a ladder set up. I used this one to wrap up a long of TGU and swing practice.

Here’s what you do. Set a timer for 5 minutes (or go longer or shorter based on your skill level) and perform the following.

A) KB Clean R x1, 2, 3…

B) KB Clean L x1, 2, 3…

C) Sitouts x2, 4, 6…

Basically you add a rep to each movement and see how many rounds (or how high up the ladder) you can complete in the time period.

I got up to 8 reps using a 53# Kettlebell. Here’s what it looked like:

If you give it a shot let me know how it goes!

RKC Training Log: Week 3
Harnessing the Power of Routine

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