Workout for Sunday July 22nd, 2012

This workout is one of my favorites!

Skill Review:
        – Kettlebell Shoulder Mobility Exercises
             1. The “RKC Armbar” stretch
             2. Turkish Get-Up
         – Swing Practice: 8 sets of :30 work, :30 Rest
         – Review of the KB Snatch
             – Snatch Ladders 1-5 Reps each hand on the minute
         – Review of the KB Clean and Jerk
             – Clean and Jerk Ladders: 1-5 Reps each hand on the minute

Workout: The Kettlebell “300”

Perform a total of 300 reps for time consisting of the following….

     – 25 V-Ups (Pike sit-ups where you touch your fingers to your toes)
     – 50 Snatches (25 R, 25 L)
     – 25 Push-Ups
     – 50 Russian Swings
     – 50 1/2 Burpees (Burpees with no push-up and no jump)
     – 50 Clean and Press (25 R, 25L)
     – 50 Double Unders

Scaling:
     – V-Ups can be scaled to regular abmat sit-ups
     – Snatches/Cl. & Jerk : Women- “Big Dawg”= 35#, L2=25#, L1= 18# or less
         Men – “Big Dawg” = 53#, L2=45#, L1= 35# or less
     – Swings: Women: Go with the above scaling for Snatches/Cl. & Jerks or one weight heavier
     – Double Unders: L2= 100 Single Unders, L1 = 50 Single Unders