Tuesday 9/15

Warmup

Watch the videos at the bottom of this post. Work on these moves with a kettlebell/dumbbell that is a weight you are comfortable with. I did 2 reps of each and showed 2 different angles so you guys can get a peek at form. Here is the warm-up...

3 Rounds (Alternate turns with your partner. One person does the warmup while the other rests)

3 KB Swing

3 KB Snatch w/L arm

3 KB Snatch w/R arm

3 KB Cleans

3 KB Thrusters

3 KB Pushups

3 KB High Pulls

3 KB Burpees

-Again, be sure to use a KB/DB weight that you know you can handle with these new movements. I'll try and be in the weight room tomorrow as much as possible to check form on these...

No strength work today... Continue to work on improving any lifts that need work.

MetCon

part A:

5 rounds:

8 Deadlifts @ 185 lbs*** (Scale if necessary)

15 Pushups

rest 3 min

part B:

5 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest 3 min

part C:

5 rounds:

8 pullups

15 Goblet Squat - 60 lbs

----Keep track of total elapsed time including part a, b, c and rest. That is your time for the day...

Videos

#1

#2