kettlebell long cycle

Powerhouse Ashley Ilseman Cleans & Jerks Heavy Kettlebells

1-Hour Long Cycle Charity 2017

 

Every year we hold a community Long Cycle event to raise money for a local charity.

This year we are raising money for the Ben Smiles Foundation. This is near and dear to our heart because one of our own Synergy Kettlebell members lost her special needs son last year. Ben Smiles was established by Rob & Elizabeth Gerlach in hopes of creating happiness and smiles for children with special needs, making important toys and tools accessible so they can play and communicate easier.

See more about the Ben Smiles Foundation here: http://go.cffrv.org/bensmiles

MEMBER APPRECIATION PARTY

We are also having a Member Appreciation party directly following our 1-Hour Long Cycle lifting to celebrate our 8 Year Synergy Kettlebell Anniversary. One Hour Long Cycle starts sharply at 9am and Member Appreciation Party starts at 10am. GREAT FOOD! 1 Day Only Special Offers, Raffle Prizes, Membership Giveaways & more!! Bring Yourself AND Bring A Friend!

Lift with us, donate to Ben Smiles, and celebrate with us. Let's make a difference! Thank you so very much for your support.

WHEN

OCTOBER 21st AT 9AM!

COME EARLY BECAUSE WE START THE CLOCK AT 9AM SHARP AND IT IS IMPORTANT TO START EVERYONE TOGETHER!

ARRIVE AT 8:30AM TO WARMUP & BE READY!

LATECOMERS AFTER 9AM WILL NOT BE PERMITTED TO LIFT.

WHERE

SYNERGY KETTLEBELL TRAINING 731 N. 17TH STREET UNIT 5 ST. CHARLES, IL 60174

 

REGISTER TO PARTICIPATE

Register Online on our webpage HERE -OR- on our Facebook event page here: https://www.facebook.com/events/1470758269862707/

WHAT

QUESTION:What is 1-Hour Long Cycle? ANSWER: Long Cycle is performing a Clean & a Jerk with a Kettlebell. You can use any weight you want and we do this together as 1 community for 1 hour. If you don't have any experience, don't worry! We will go over everything with you so you are safe and enjoy a fun event for a great cause!!

There are many ways you can participate: solo, join one of our relay teams, support the lifters - whether it's to cheer, count reps, or distribute chalk to the participants! We definitely need you!!

 

LONG CYCLE DEMONSTRATION

 

https://www.youtube.com/watch?v=J1RCMGKriI8

Breathing To Become A More Efficient Kettlebell Lifter

This is Coach Sergey Rudnev, my own coach and Honored Master of Sport in Russia. It may take you 3 or 4 times watching this mini clip to really get it, but if you breath like this you will actually keep your heart rate lower so you can lift longer without the issue of a racing heart. The reason why this occurs is because you will be getting more oxygen into the blood and that alone will assist to keep you more relaxed.

KETTLEBELL LONG CYCLE BREATHING

KETTLEBELL JERK BREATHING

When performing Kettlebell Long Cycle, or any other Kettlebell exercise for Kettlebell sport or fitness, you want to stay as relaxed and efficient as you possibly can. By focusing most all of your thoughts and energy on your breath timing (when to breath exactly in the movement cycle) you will become a much better Kettlebell lifter. That means your results will be much better as well.

"Anger Management" Kettlebell Workout 8

You create opportunities by performing, not complaining. -Muriel Siebert

 

 

"Anger Management" workout 8

Warmup: Synergy Dynamics

Your Crazy Go Home Anger Free Blaster: 2 Rounds, 1 Minute each Pushups Side Lunges Around The Worlds (alternate) Dead Lifts

Workout, 3 Rounds: 1st round 40/20 (work/active rest), 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds,

*Crazy Jax active rest during the shorter time of all rounds.

Darcy Swings Long Cycle- R/L Phoenix Crunchers Renegade Row- R Renegade Row- L Mountain Climbers

 

______________________________________

Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

Two Bell Hell 2.0 Kettlebell Workout 2

"An idea is worthless unless you use it." -John Maxwell (Injoy, Inc.)

"Two Bell Hell 2.0" Kettlebell Workout 2

This is an awesome workout. Grab a couple medium weighted bells and go to work. Get results!

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: AMRAP (As Many Rounds As Possible) in 25 min.

10x of everything

Double Swings (outside or inside) Goblet Situps Double Outside Cleans See Saw Presses Double Rack Split Squats Double Alternating Rows Standups From Back

Finisher: 150x Superman Crunches

Remember if you're a Kettlebell Trainer and you're using any portion of these workouts definitely let me know howthings are going. I like hearing feedback. Even if you're not a Kettlebell Trainer let me hear your voice and leave me a comment with how everything went for you. Thx!

If you'd like to become a certified Kettlebell instructor, or continue your education of becoming a better leader, and teach others (mainly group Kettlebell classes) how to get Skinny Strong we're now offering an exclusive online Synergy Advanced Kettlebell Instructor course. Everything in the course is comprehensive in that it delves deep into not only the specific Kettlebell movements, but also how to lead group classes with all the tools you need to become successful business wise. > Click HERE to learn more <

2 Bell Hell Kettlebell Workout 1

"What we think or what we know or what we believe is, in the end, of little consequence, The only consequence is what we do." -John Ruskin

April showers us with a brand spankin new theme each and every week!!! This week we're changing paces and that means EVEN MORE rapid fat blasting kettlebell style adventures.

Yesterday is over and today is the BEST day to make a difference. Today do something small for you- just for YOU.

We started this week at Synergy off awesome by getting Skinny Stronger with a brand spankin new Kettlebell Kamp theme: "2 Bell Hell 2.0". Watch the video below and I'll tell you all about why this theme totally rocks and blasts even more fat than ever! :)

"Two Bell Hell 2.0" workout 1

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: 5 Rounds, 50 seconds work /10 seconds transition Double Jerk or Double Push Press Double Clean To Thruster

Swing Ladder Up/Dwn: 1 Round 2 Hand Swing 10x of each in the row of Kettlebells from 8kg on up to 32kg (beginners end where their body tells)

Finisher: each side 100x Flutter Kicks- R/L 50x Alternating Double Rack Lunges- R/L 25x Wood Chops- R/L (med bell)

______________________________________

Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

From Yesterday Kettlebell Workouts 2 & 3

Today I'm gonna give you a double double feature. Here's not 1, but TWO totally awesome Kettlebell workouts for you to give a go and let me know how you fair. Leave me a comment letting me know what you thought and if you have any questions. Oh and isn't the below picture just AWESOME?!!!

 

From Yesterday Kettlebell Workout 2

 

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world. -Johann Wolfgang von Goethe

Warmup: Synergy Dynamics

Technique Practice: Windmills 3 x 8

Your Fat Blaster: R5, M1, M1 rest btwn rds See-Saw Lying Press (2 bell hell) Long Cycle- R/L Sumo Deadlift Highpull (go med- heavy)

Finisher: 130 Russian Twists

From Yesterday Kettlebell Workout 3

Even if you're on the right track you'll get run over if you just sit there. -Will Rogers

Warmup: Synergy Dynamics

Technique Practice: Overhead Lunge- R/L 4 x 10

Workout Breakdown: To help remove some confusion allow me to simplify this workout. You will see 2 main intervals and 2 movements per round.

First was 2 total minutes of Jerks (men= 2 Bell Hell & women= M1 right/M1 left) with the timer beeping every 5 seconds to Jerk either every 5 sec or with 5 sec lockout or 5 sec racked- depending on the round. Then rest 15 seconds (don't count that in the interval timing). Second is the 30 seconds of the Interim Movement and its 30 second rest directly after and prior to beginning the very next round. That is it.

Your Fat Blaster: R1) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps perform your rep.) S15 Rest

Interim Round Movements: S30 Jump Squat after R1, Double Jerk Squats (fast) after R2, Overhead Squats- R/L after R3, VERY Heavy 2 Hand Swings after R4 S30 rest before next round.

R2) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps lift and overhead lockout hold for 5 seconds and then when it beeps again rack for 5 seconds. Repeat like that for M2.

S15 rest Then perform the relative "Interim Round Movement".

R3) Same M2 set as R1 S15 rest Then perform the relative"Interim Round Movement".

R4) Same M2 set as R2 S15 rest Then perform the relative"Interim Round Movement".

Finisher: 300 Jumping Jax OR Mountain Climbers OR 150 of both