Presses and Vo2max swings

It has been a good weekend but i think a got a small cold =( so i am cutting down the practice to 3 times this week.

This weeks first practice today was double Kettlebell presses and Vo2Max swings with the 32kg.

Started with some Joint mobility work as my warm up
Halos 15/15 12kg

Press warm up
5/5 16kg
5/5 20kg

Double 24kg Presses
15*2

Here Mr Neupert Master RKC shows how its done



Swing warm up
10/10 20kg
10/10 24kg

Then 10 rounds of Vo2Max 10 reps with a 32kg bell. (Swings)

Ands some back shoulder stretching
Here i always do the Rif stretch as a call it =)

My friends Bruno Carvalho and Tommy Blom (RKC Team leader) won there MMA fights this weekend to =) a big congrat to you both.