Today’s challenge will make you uncomfortable and is designed to help you with endurance.

You get to jog for 1 hour. Note that I didn’t say run or walk.

Try to cover at least 5 miles / 8km
Try not to walk
Great for kettlebell sport athletes who are lacking endurance (you know who you are)

I’m off to do [...]

Pullups – how many can you do?

Great for developing grip, arm and back strength. Great for overall conditioning.

A good number to reach is 20 pullups.

Can’t do pullups? Worry not – simply hang out. Grip the bar and hang as long as you can.

Today you get to try light swings.

The challenge? You get to do it for an hour. That’s right.

Test your endurance by picking a light kettlebell – 16kg for guys, 8kg for women and start swinging.

Swings can be lazy (hip level)
Switch hands at any time
Do not put the bell down
Focus on the proper grip – it [...]

Today’s challenge: single arm presses

Presses will help you with snatch and jerk lifts, since both movements require outstanding shoulder stability, strength and endurance.

To test where you are use your competition weight kettlebell.

Press it as many times as you can
good number to shoot for is around 20-30 reps

Are you ready?

Today’s challenge is simple and effective: single arm overhead holds.

All you have to do is:

Bring kettlebell to an overhead position any way you want
Straighten arm and lockout
Hold and relax

Point of this challenge/drill is to give you an idea of your overhead endurance.

It will also teach you:

how to relax while in lockout
how to align [...]

Starting Monday, September 20th 2010, we will post a daily kettlebell challenge.

Include it in your workout
Complete it
Brag about about

Enjoy!