A. Skill Work: Bottoms-up Kettlebell Snatch
- Go extremely light. Make sure to squeeze the handle of the KB at the top of each rep. Watch the video in the link above for more tips
B. Ascending Ladders of KB Snatch / Turkish Get-Up
Snatches: 5 Sets of 2-10 Reps(each hand)
TGU : 5 sets of 1-5 reps (each Hand)
First set looks like this...
2 Snatches each hand then 1 TGU each hand
Second set....
4 snatches each hand, then 2 TGU each hand
......
5th set....
10 snatches, 5 TGU
-Once you complete all 5 sets of the above ladder, repeat it 2 more times!
- This is NOT for time. Rest as much as needed between reps and sets!!
Sunday, July 13, 2014
Friday, July 4, 2014
Kettlebell Challenge Workout - July 4th Weekend
"Independence Day" / "1776"
Complete the following for time:
17 Double Kettlebell Swing
76 Double Unders
17 Double Kettlebell Cleans
76 Wall Ball shots
17 Double Kettlebell Front Squats
76 Step Down Box Jumps
17 Single KB Snatch (17 each arm)
76 Burpees (or modify to 76 Calorie Row)
Rx Weights= 53# M / 35# F
Scaled = 45# or 35# M / 25# or 18# F
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