10-9-8-7-6-5-4-3-2-1 KB Clean & Press (each arm does all reps)
1-2-3-4-5-6-7-8-9-10 Feet Elevated Ring Row
If you don’t have a kettlebell, use a dumbbell.
If you don’t have rings, use anything you can hold onto, like ropes hanging from a rack or an olympic bar resting on the rack; use your imagination.
Here is a video of Zach Ford demonstrating the kettlebell clean and press. Lookin good Zach, the weight really seems to be peeling off, you seem taller too!
My Tan seems to be coming along also, must be all that swimming. Follow this link for a description of the ring row.
Click to access 58_07_Ring_Row.pdf
ford-16.45 35 lb kettle bell
Irwin-12.36 35 lb kettle bell
Carey- 15.03 53 lb kettle bell
Then we added a 1000 meter row:
Irwin: 3.49, 3.29, 3.28 (carey and irwin were having a competition)
Carey: 3.38, 3.27
eventually Irwin beat Carey in the 1000 meter row-2.24 for 1000 meters
Wow, those are fast row times. I’m goin rowin with you, Zach, those other guys are in such a rush to get done.
slow and steady wins the race!