Cheng Cook Jones - Kettlebells from the Ground Up - Training Protocols.pdf - Ruchy - td_chmk

From The Ground Up - Kettlebell Get Up Training Protocols

#1: The Basics

Five rounds of:

Roll to Press

3 Neck Rotations and 3 Arm Rotations

3 Cross Body Hip Stretches

Rest, then

Five rounds of:

Roll to Press

5 Left Knee to Press Hand Stretches

Move into Press to Elbow position

3 Neck Rotations and 3 Arm Rotations

3 Thoracic Waves

#2: The Repeater

Perform each step of the Get Up going back to the beginning after each step:

1. Roll to Press

2. Roll to Press --> Press to Elbow

3. Roll to Press --> Press to Elbow --> Elbow to Post

4. Roll to Press --> Press to Elbow --> Elbow to Post --> Post to Raised Hips

5. Roll to Press --> Press to Elbow --> Elbow to Post --> Post to Raised Hips --> Raised

Hips to Angled Post

6. Roll to Press --> Press to Elbow --> Elbow to Post --> Post to Raised Hips --> Raised

Hips to Angled Post --> Angled Post to One-Kneed Kneel

7. Roll to Press --> Press to Elbow --> Elbow to Post --> Post to Raised Hips --> Raised

Hips to Angled Post --> Angled Post to One-Kneed Kneel --> One-Kneed Kneel to

Standing

Go light, but stop only when fatigue sets in.

#3: The Walker

Perform the Get Up. At the top of the Get Up keep the kettlebell overhead and walk 6-10

steps. Then complete the Get Up. Perform 5 singles per side.

Cheng Cook Jones - Kettlebells from the Ground Up - Training Protocols.pdf