KETTLEBELL SWING REVIEW AND PRACTICE
5 KB deadlifts
5 single-arm KB swings/arm
5 swings to shoulder height
5 full range of motion KB swings
3 sets:
5 KB swings
– Build in load each set to workout weight.
JUMPING LUNGE REVIEW
1 set:
6 alternating reverse lunges
6 alternating jumping lunges
MINI ROUND
1 round:
6 KB swings
6 jumping lunges
RX
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
INTERMEDIATE
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (26/35 lb)
20 jumping lunges
BEGINNER
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (12/18 lb)
10 reverse lunges
INTENDED STIMULUS
5+ rounds total.
Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Accumulate:
5 KB Turkish get-ups/ Side
20 Double KB hang clean cluster
This is for quality of movement time under tension,
Use DB if need to avoid KB bang in clean
3-4:00 Flush on bike, rower
into.
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders