No 6 PM kettlebell class today. The progression room will be open at 6 PM to work on skills or perform following workout:
Warmup: 3 RDS
-10 Pump Stretch
– 5 R/L Halo
– 5 goblet squats (sit in the bottom position on the 1st squat for approximately 20 – 30 seconds prying open hips)
A. Complete the following circuit x 2
– 10 double kb swings
– 1 double kb Clean & Press
– 10 double kb swings
– 2 double kb C&P
– 10 double kb swings
– 3 double kb C&P
– 10 double kb swings
– 4 double kb C&P
– 10 double kb swings
– 5 double kb C&P
B. 5 Min. (On top of the minute)
– 10 R/L 1-Hand swings
Cooldown: 1 min. of the following movements
– Couch Stretch R/L
– Seated spinal twist R/L (pull leg to opposite shoulder)
– upward facing dog
– downward facing dog
Back squats:
3 sets of 85×8
1 set of 95×5
2 sets of 105×2
2 sets of 115×2
125×1
Warmup: 3 RDS done with 10 kg bell
Set A- round 1 done with 26# double swings and presses, round 2 done with 35# double swings and 26# presses
Set B- done with 44#
Good cool down at the end.