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I have been having a ton of people ask me about our warm-ups. This is what we do in class to warm-up statically, dynamically, and to work on our postures to take on the external load of the kettlebells or any other load.

We put forth a challenge to all of our clients to do the VO2 Max snatch workout for 20min three times a week on top of their regular workouts and record their results. I have received great benefits in doing this workout before and after my normal workouts or classes. I have done the VO2 six times in two weeks and feel great. Carolyn has lost some body fat and really tightened up her mid-section, Moji is in heaven (anything to do with snatches she loves), and April is working off her abundance of energy. Mark has noted that he finds it has been easier to get into the class full throttle without a long warm-up when we both thought the VO2 would wear us out, it has made us better!
The idea of doing a full 20min of snatches before or after a full workout is a little daunting at first but I can tell you without a doubt it really has helped me and it isn’t that bad. Go to www.acefitness.org and look for the kettlebell article for more details and benefits of the VO2 Max snatch workout.
This is 2 rounds of the VO2 in class.
15sec of work (right arm)(aprox 8 reps)
15sec of rest
15sec of work (left arm)(aprox 8 reps)
This is one round. Do 20 rounds for full benefits.

Heavy Pressing Day:
I have been playing with a couple pressing techniques: tight rope and back-up press
Tight rope technique is putting the feet in line like walking a tight rope. The object is to contract the inner thighs for a stronger press. The carry-over to the press with the legs in a clean stance is huge. Have a strong base and the press with be stronger.
Back-up press is spotting the rep with the empty hand. When the press hits a sticking point reach across the body and give the bell a little push.

Workout: AMRAP 20 min
TGU to 3 squat push press (long Push Press) to TGDown each side.
1 pistol each side
5 donkey kicks
Have fun. Practice with focus and intent!

Start with a hang and work on controlling the swing by focusing on the shins and heels. Do a control stop. Then work on the thoracic spine and swing by pulling the sternum in then out. Control stop. Get the momentum going by swinging the knees up. Imagine there is a box out in front of you, step up on the box a extend the hip aggressively (like the swing). When you get your chin over the bar push yourself away into another swing. Repeat.
Check out the video:

Marty Heilman

Fight Gone Bad IV from Sportsgrants on Vimeo.

With all of the new moms out there and in class this video says it all.