Workout for Sunday July 22nd, 2012
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