TUESDAY 5/7/13

 

Is 4 too many?

5:30 INTERMEDIATE KB

A. 3 RDS

10 DBL KB DL

5R/L See Saw Press (Double KB rack position and alternate arms pressing)

Rest 60 sec.

B. 40 RDS

15 sec. on/off

1-Hand Swing

alternate hands each round

use 1-bell heavier than snatch

C. 6 Minutes

1st Minute – KB overhead hold with right hand

2nd Minute – KB overhead hold with left hand

3rd Minute – KB rack with right hand

4th Minute – KB rack with left hand

5th Minute – Suitcase hold with right hand

6th Minute – Suitcase hold with left hand

-set kettlebell down to switch hands

-5 Burpee penalty for setting bell down before minute is up

-use same bell as B.

6:30 BEGINNERS KB

A. Partner workout (you go/I go):

10 RDS

5 Power Swings

10 RDS

5R/L 1-Hand Swings

10 RDS

2 Walkouts

B. 6 Minute EMOM

10 2-Hand Swing

rest in Rack position until top of next minute

 

 

 

2 Responses
  1. Jen

    1. 4 scarves is too many. 3 would be perfect.
    2. A. 3 RDS: 10 DBL KB DL with double 1 pood, 5R/L See Saw Press with green bell
    B. 40 RDS, 15 sec. on/off, 1-Hand Swing, alternate hands each round- used 44 lb bell
    C. 6 Minutes
    1st Minute – KB overhead hold with right hand- pink bell
    2nd Minute – KB overhead hold with left hand – pink bell- toughest round – kinda wobbly
    3rd Minute – KB rack with right hand- 1 pood
    4th Minute – KB rack with left hand- 1 pood
    5th Minute – Suitcase hold with right hand- 1 pood- next time: 44lb.
    6th Minute – Suitcase hold with left hand- 1 pood- next time: 44lb.