Why would you want to add Kettlebell classes to your workout repertoire? Check out this article by physical therapist, Leonidas Scantalides, on why he’s added kettlebells to his regimen and is planning to get StrongFirst Girya certified: http://www.ironbodystudios.com/index.cfm/news-updates/why-i-choose-kettlebells-by-leonidas-scantalides-dpt-cscs-nsca-cpt/ Stay Strong! -CA Kettlebell WOD: 03/04/14 Warmup: 2 TGUs each side 2 Arm Bars each side 2…
Every 1 min for 10 mins.
3 Split Snatches, 65% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
20 Double Unders
10 Thrusters, 65/45 lbs
10 Burpees
Buyout:
L Sits 3x Max time
Clean and Jerk – warm up 10 singles @ 90%
Front Squat – doubles to max
Clean Pull – 3 reps to 125%
Press– 7 sets x 3 reps
Pull ups – 4 sets to maxreps
“There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk. The novice’s curse…
Dynamic Upper Body Banded Bench Press 7×3 at 40% 1RM (40% means 40% don’t care if it feels light because its a speed drill and not supposed to feel heavy) Then: Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up The classic benchmark was contested in the 2012 Regionals and the times were amazing.…
WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps…
Bulgarian Clean and Jerk 10×1
Clean Deadlift 7×4
Bottom Pause Squat 8×2
Behind Neck Push Press 6×4
Snatch Balance
Overhead Squat
Snatch Dead Lift
Snatch Grip Press Behind Neck
Pullups 4 sets of max reps
