Today I talked to Nico Rithner about a new format he is unveiling for kettlebell competitions. It's a format he came up with a while back, but really unleashed it last weekend at the first "Long Haul Meet" at his gym in Denver. The format is called BOLT, and it comes in different options for adult lifters. Here is how it works:
The four events contested in the BOLT meets are the double jerk, the snatch, the single clean and jerk, and the double half snatch, in this order. Unlike traditional girevoy sport, an athlete can put down the kettlebell and switch hands as often as he wants.
There is the standard BOLT- up to four events, performed for 10 minutes each, with at least 30 minutes rest between them.
BOLT Blast consists of the four lifts done for 5 minutes each, with one minute rest between sets.
The BOLT Endurance, or "Long Haul", is all four events, done for 10 minutes, with no rest between them.
I did the BOLT Blast, using two 16k kettlebells. I got 40 double jerks, 94 snatches, 40 one arm clean and jerks, and 32 double half snatches. That's 10,008 pounds lifted over head in 20 minutes of work. Not a bad workout! Think about it like this- in terms of work, that's like picking up a 500 pound barbell from below the waist to lockout overhead, once every minute for 20 minutes!
The four events contested in the BOLT meets are the double jerk, the snatch, the single clean and jerk, and the double half snatch, in this order. Unlike traditional girevoy sport, an athlete can put down the kettlebell and switch hands as often as he wants.
There is the standard BOLT- up to four events, performed for 10 minutes each, with at least 30 minutes rest between them.
BOLT Blast consists of the four lifts done for 5 minutes each, with one minute rest between sets.
The BOLT Endurance, or "Long Haul", is all four events, done for 10 minutes, with no rest between them.
I did the BOLT Blast, using two 16k kettlebells. I got 40 double jerks, 94 snatches, 40 one arm clean and jerks, and 32 double half snatches. That's 10,008 pounds lifted over head in 20 minutes of work. Not a bad workout! Think about it like this- in terms of work, that's like picking up a 500 pound barbell from below the waist to lockout overhead, once every minute for 20 minutes!
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