Kettlebell- Friday, November 16th, 2018

Warm Up

10 min

– Turkish get up practice.  Alternate arms.  Can increase load.

 

Strength/Skill

15 min – use 5 rm kettlebell.

– 1 clean + 1 strict press L/R

– plank*

– 2 cleans + 2 strict presses L/R

– plank

– 3 cleans + 3 strict presses L/R

– plank

* 15-30 s plank – choose from hardstyle, tall plank, tall with shoulder taps, one arm, hollow hold, bird dogs, dead bugs.

Repeat ladder until time cap.

 

Conditioning

3 rounds for max reps

– 1 min farmer carry (opt 1 – 1/2 bwt per hand, opt 2 – 1/3 bwt per hand)

– 1 min Russian swings

– 1 min bear crawl

4’ = 1 rep for carry and crawl.