For time:
200m run
35 KB swings 25/35
400m run
35 KB swings 25/35
800m run
35 KB swings 25/35
800m run
35 KB swings 25/35
400m run
35 KB swings 25/35
200m run
35 KB swings 25/35
Post time to comments.
Here is a rather good demo on how to perform a proper Russian KB swing. It even identifies some common faults.
GPP does a modified version of the Russian Swing. We swing the bell a little higher (to the eyes). It requires a little more hip drive without fully disengaging the lats. We find no reason to go above the eyes. Driving a KB above the eyes (as with the American Style) increases eccentric forces onto your neck, shoulders and lower back during recovery of the swing. We feel this exposes us to unnecessary risk of injury. We might be ok with that if the health and fitness we gained was far and away more beneficial. It is not. Not remotely. In fact, it isn't even incrementally more beneficial.
The best deadlifting coaches are always dads! (Alex & son)