Double kettlebell swings
Thursday, August 7, 2008
Today was a skill day so we warmed up with a few rounds of our kettlebell complex and then dove right into the workout. It's a bit of a grind but a great way to work on building volume and technique. It was universally agreed that double kettlebell swing was the hardest exercise of the six.
Workout was:
Skill day
4-5 sets of each tri-set
Group A
5 - double kettlebell clean and squat
kettlebell crosswalk carry
row 250
rest 1 minute between sets
Group B
15 - ring push-ups
30 sec double kettlebell swings
5 - shuttle runs
10 minute abs
Wednesday, August 6, 2008
Tuesday we warmed up with some dynamic mobility drills and partner sit-up passes.
Skill was:
10 - kettlebell hi-pull/snatch (each side)
weighted pull-ups/pull-ups/harder band pull-ups
weighted dips/dips/modified dips
Workout was:
Short but definitely not sweet. Ten minutes of continuous work with no rest. Spend one minute at each station keep track of the total number of slams and meters.
Partner row/ball slam
5 rounds
row for meters
ball slams
push it
Tuesday, August 5, 2008
Monday in class we warmed up with some pass thrus, overhead squats, spidermans and jump rope. For strength we did 5 sets of 5 push presses trying to increase the load each set.
Workout was:
3 rounds
run a lap
10 knees to elbows
15 goblet squats
20 kettlebell swings
Go overhead
Monday, August 4, 2008
Here is a video of Saturday's workout! Enjoy!
Saturday was the first time that Deb was on the pull-up bar since she broke her wrist. She has been slowly adding exercises back into her routine and is looking strong!
We warmed up with some ladder drills and then did some med ball partner power passes. For skill we worked on turkish get-ups and pull-ups.
Workout was:
row 1500 meters
8x - bear crawl
run a lap
8x - overhead med ball carry
100 - one arm push press
100 - box jumps
100 - ring rows
New Class reminders!
Sunday, August 3, 2008
Don't forget that we are adding 4 new classes effective Monday, August 4th.
Monday, Wednesday at 10:00 am
Tuesday, Thursday at 5:30 pm
Also, don't forget to register for classes! We are limiting class size to 12 participants max and Saturday classes to 16. We would hate to have to turn anyone away but we will if class is full and you haven't signed up.
Click on the sign up online link in the sidebar and it will take you directly to the registration screen!
Thanks!
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