1.) Trap bar deadlift 40% of max x 5, 50% x 5, 60% x 5
Double Kettlebell:
3 sets, moderate weight, rest 60 seconds between sets
2A.) Snatch x 5
2B.) Push Press x 5
2C.) Clean x 5
2D.) Push Press x 5
2E.) Racked Reverse Lunge x 5
2F.) Swing x 5
We have part 3 of our Coach Reeve presentation today, enjoy some more words of wisdom. As far as a good deload workout, we got that too.
1.) Trap bar deadlift 40% of max x 5, 50% x 5, 60% x 5 Double Kettlebell: 3 sets, moderate weight, rest 60 seconds between sets 2A.) Snatch x 5 2B.) Push Press x 5 2C.) Clean x 5 2D.) Push Press x 5 2E.) Racked Reverse Lunge x 5 2F.) Swing x 5
1 Comment
Kettlebells and Bodyweight - Beat last week 1A. 1 arm snatch 3x8 each side 1B. Explosive pushups 3x8 2A. 1 arm clean and push press 3x8 each side 2B. Pistol/reverse lunge 3x8 each side 3A. 2 arm snatch 3x8 3B. Hindu pushups 3x15 4A. 2 arm clean and press 3x8 4B. Jump squats 3x20 Building off last week, cut the reps, add some weight, almost same volume. Double Kettlebell complex for conditioning today, plus some prowler suicides to cap things off. In the video I give a bonus exercise to build some serious core strength, try it.
Double Kettlebell Complex for time 20-15-10 rep sets of each exercise with no rest Snatch Clean Swing Jump Finish 20 reps of each exercise then move to next, then 15 reps of each, finally 10 reps of each. Post time and weight to comments. We then did 3 prowler suicides to finish us off, get some. Warm up
1 kettlebell (light) 1/2 get up x 3 Get up x 3 Arm bar x 3 1 leg deadlift x 3 Windmill x 3 Press x 3 Swing x 3 H2H clean and press x 3 Goblet squat x 3 Front and back lunge x 3 Switch hands and repeat cycle 1-3 times as necessary 1.) Tire flips 5 x 3-5 3 Rounds 2A.) Run x200m 2B.) Single leg groiners x20 2C.) Ball Slams x20 2D.) H2H Swings x20 Mobility Work Single Kettlebell Complex
5 Rounds Snatch x10 Clean & press x10 Reverse Lunge x10 Swing x10 Switch hands and repeat, rest as necessary between rounds Carry Medley 3 Sets 2 KB Overhead Carry x 40 meters 2 KB Rack Carry x 40 meters 2 KB Farmers Carry x 40 meters Keg (Sandbag) Front Carry x 40 meters All nonstop, then rest and repeat |
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