Friday January 9th, 2015

Steve Cotter was my first kettlebell instructor. I spent about 5 days with him in San Diego California in about 2010. He is a fantastic instructor. He really was one of the first people to popularize and push kettlebell sport movement in the USA. 

Steve Cotter is a martial artist and strength and conditioning instructor. He is the owner of FullKOntact Kettlebells and Full KOntact Fitness. Steve is also director and founder of the International Kettlebell & Fitness Federation, with certified instructors in every continent. Steve Cotter began formal training in physical development when he was 12 years old with the Internal Chinese Martial Artssystem called hsing-I ch’uan (xingyiquan). He trained full time throughout high school and into his mid twenties. Cotter fought for the USA Full Contact Kuoshu team in the World Championships in 1996 after winning national tournaments in 1995 and 1996.[2] The U.S. team finished third in the tournament. In early 1997 Cotter began college full time and received his degree inKinesiology.



Today's focus is power endurance. We are going to be doing a 3-6-9-12-15-18 etc.. 12 min AMRAP of Longcycle and Toes to bar.  This is another test run for a possible competition during the 3rd Annual Kettlebell Warrior tournament. (outside of the classic long cycle,  Biathlon, snatch and Jerk.) This should definitely challenge your grip and breath. After this we are going to be doing high box step ups for a total of 150 reps. 

Warm-up: 15min

SSP: 5min

Kettlebell Sport: 

In heats of 6 participants we are going to be double bell longcycle and toes to bar for a 12min AMRAP. Starting off at 3 reps, increase by multiples of 3 each round.3-6-9-12-15-18-21-etc.. 

After completing, we will then go into 6 sets of 25reps of step-ups and push-ups.