Kettlebells South Bay 300 Part 2

Kettlebells South Bay 300, Part 2 was a little bit the same as first workout just a change in order and adding the kettlebell press. 

Warm up with Windmills 5L/5R. Halos 5L/5R, Around the worlds 10L/10R. I like to use the Get Up as part of the warm up, so 3L/3R. 

It was just a lot of kettlebell swings, Lunges and Kettlebell Press. Start with your weaker side.

A. 5 x 20  Two Handed kettlebell swings Reset between sets as needed.

Two minute rest before starting next part.

B 1. Kettlebell reverse lunges. Holding kettlebell in the rack position or Suit Case 5R/5L for 5 sets.

B 2. Clean and Press. 5R/5L for 5 sets. rest as needed.

Two minute rest.

C. 5 x 20  kettlebell swings broken down like this. 5 two hand kettlebell swings, 5 one hand swing, swing switch, 5 one hand swings, 5 two hand swings. Reset as needed.

Use a kettlebell you do two hand swings with. Short rest between sets, rest as needed, longer rest when switching exercises.With the warm up and Workout it should take about 40-45 minutes to complete. If you get finished faster then that, use a heavier kettlebell!

Making Some Changes

When I started my kettlebell training I started like some who trained at home in the garage. When I got serious about my training I sought out a RCK instructor which led me to Dr. Mark Cheng at Kettlebells Los Angeles. When I signed up for the RKC last year I found a new place to train because I could focus on my training, the local park close to home. After I passed my RKC and Started teaching I found a new place to teach, different park. Everything seem good. But I lost focus.

Since then everything has changed, the park where I would trained for the RKC I no longer go there. The Park I choose to teach doesn't seem to fit me, something about it. It's nice and all but there is nothing to make me want to go there to train. The only thing that has stayed the same is Sunday morning training with Doc at KBLA. Something needs to change, And yes it's me, but not only that. I need to get back to my roots in my kettlebell training. So I'm going to the place that help me get prepared for the RKC, Not the garage, But the park that was my KB home for my training.

Starting February 7th I will be teaching at Columbia Park, 4045 190th Street, Torrance CA 90504.

There will be a Saturday Morning Class Only starting at 8 am.

I will be there on Tuesday and Thrusday morning at 9 am just training myself to get back what I lost, my marbles, my mojo... Or my focus, which ever one you choose, but I need to get back to my roots that happy place in training.

Smashing a Finger!

What do you get when you do double cleans with a 32kg and 28kg and your finger gets in the way? Three stitches and broken pinky.

Sunday morning while training at KBLA with Dr Mark Cheng I smashed my pinky between the handles on my first rep of three. I finished my set walked over to Doc to ask him for a first aid kit. Once I got the finger fixed I hung out until class end. Later that morning I went to urgent care to have my finger examined. I was thinking I only need few stitches, but the doctor wanted an x-ray. I was surprised when the doctor told me finger was broken!

One thing I needed to add: it was nobody's fault but mine!

Dr Mark Cheng has prescribed 100 swings twice a day for the few weeks.


I'll start tomorrow.

Kettlebells South Bay!

That's Right Kettlebells South Bay classes will start in Octobor in Torrance California. I will post class schedule and Location in the next week!


For question classes please contact me at kettlebellssouthbay@gmail.com


Joe Chalakee, RKC