Strength/Skill
Every 2 Minutes for 10 Minutes
Every 1:30 for 6:00-
3 Unbroken Touch and Go Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Then
21-18-15-12-9-6-3 reps, for time of:
Box Jump, 24/20 in
Knees To Elbow
Buyout
4 x ME Handstand holds
When we work on the Halo + Twists, here’s a way to get a little extra “UMPH” out of the work: https://www.facebook.com/ConditionKettlebellGym/posts/10153085446629198:0
Kettlebell Class 02/05/15
Strength – 2x :40/:20
VWC – 40 Rounds (20 minutes)
Strength Bench Press 10 x 3 Use 60-70% weight. Goal is to continue to move the bar fast rather than to challenge absolute strength. Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 60 kg Ring Dips Buyout 4 x 12 Triceps Extensions 2 x 1000m row Row easy for 1 minute between 1000m…
Since we’ve been working the Viking Warrior Conditioning Program, I’ve been emphasizing the grip of the kettlebell to minimize calluses and tears. Check out this article and video by Delaine Ross, Senior SFG: http://trainwithdelaine.com/training-tip-tuesday-episode-6-adjusting-your-grip-to-minimize-calluses/ Kettlebell Class 02/04/15: Strength -2x :40/:20 Swing Press L Press R Burpee DL One Hand Swing One Hand Swing Ren Row…
Strength/Skill
EMOM 10 Minutes
Snatch Deadlift + Snatch – 75% x (2+1)
Then
21-15-9 reps, for time of:
Burpee Box Jump Over, 24/20 in
Power Snatch, 95/65 lbs
Overhead Squat, 95/65 lbs
Then
3 Minute AMRAP Kettlebell Snatches 24/16kg
Just in case anyone has had any questions about foam rolling, the Girls Gone Strong has your answers: http://www.girlsgonestrong.com/get-your-roll-on-what-why-and-how-you-should-foam-roll/
Kettlebell Class 02/03/15
Strength – 2x – :30/:30
Viking Warrior Conditioning – 36 rounds (18 minutes)
Check out this awesome hip mobility video on FB!: https://www.facebook.com/video.php?v=10152991880625138
We will work this into our cooldowns this week!
Kettlebell Class 02/02/15:
Strength – 2x :30/:30
VWC – 36 rounds (18 minutes)
Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
Rest no more than 90 seconds between sets
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
Row 4 x 500.
Row an easy minute between 500m pieces.
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105…
Strength
Deadlift 5 x 5 @ 75%
Then
21-18-15-12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Push-ups
Buyout
Banded Good Mornings x 200
