kettlebell swings's tag archives

06.02.14

Warm-up 1) 500 run, 100 double-unders 2) Mobility as needed Gymnastics  3) Pull A Barbell 4) Squat 1 x 5 @ 80% (1 set, its not a typo) 5) 1 Low hang clean + 1 Split Jerk + 1 CNJ,  5 efforts to find heaviest complex Conditioning 6) 4 rounds for time:  200 meter run  50 dubs 200 meter run 15 KBS(70/53)

Thursday the 2nd of January, 2014

  "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball SCORES

11.19.13

Warm-up 1) 1K jog  2) Mobility for Snatch and OHS 3) 15x3 Barbell technique for snatch and 15x3 technique for Split jerk.  Barbell 4) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 5) Back Squat 75%x5x3sets WOD 6) 6 Minute AMRAP 1000 meter row Kettle-bell swings with balance of time (53/35) Rest 2 minutes 2 Minute AMRAP Dumbbell thrusters (50/35) 7) Hollow body hold- accumulate 240 seconds.

11.09.13

Warm-up Mobility for Snatch Barbell 1) 1 Power snatch + 1 Squat snatch + 1 OHS every 90 seconds x 7 at 70% of snatch 2) Snatch Push press 5-5-3-3-1-1 3) Hatch squat (week 11/ day 2) 4) Skill work-Rope climb technique/ Muscle-ups 5) WOD 10 Kettlebell swings EMOM x 10 (70/53)

10.08.13

Warm-up 1) 500 row, rest till 3 minutes, 500 row 2) NFT(Partition reps anyway or try out max sets on any or all movements)- 15 Bar muscle up/ 45 C2B/ 45 Ring dip(use strict and kip) 3) DB snatch to heavy single, perform 3 singles at that weight. Barbell 4) Hang power snatch (Below knee) 55%x5x2, 60%x5x2, 65%x5x1 5) Hatch Squat (week 7/ day 1) Gymnastics 6) Max ring muscle-ups, Rest 90 seconds, max ring muscle-ups, rest 60 seconds, max ring muscle-ups, rest 30 seconds, max ring muscle...