Some ladies show up at 6:00 a.m. to get their metabolic conditioning in and some are 6 weeks out from a Kettlebell competition, regardless of the goals these ladies are cranking it out again this morning.
W/U
5 Mins Joint Mobility
Swing ladders 10 reps each
10/12/14/16/18/20/22/24/26/28/32 Kg Bells
http://www.youtube.com/watch?v=BCdtDCtXtrw
Sport set either Clean and Jerk or Snatch
2 Min sets switching at 1 Min x 4 sets
http://www.youtube.com/watch?v=gVZjcditMQI
Figure 8 Holds
2 Min set adding a squat at the 1 min mark.
http://www.youtube.com/watch?v=XxrG87FUhyE
Squat combo 2 Min sets x 2
30 Sec Drop Squat 15 sec rest, 30 sec Sumo, 15 sec rest, 30 sec Swing Squat
http://www.youtube.com/watch?v=BgLMv-xUrAI
1 Min set Drop/ Swing combo
2 Min set Highpulls
Compound Progressions
1 Clean 1 Squat 1 Press
2 Cleans 2 Squats 2 Presses
3 Cleans 3 Squats 3 Presses
4 Cleans 4 Squats 4 Presses
5 Cleans 5 Squats 5 Presses
If you have never tried progressions you should, they will finish you off for sure ! Great as a finisher or as a session on their own, try a few rounds !
If you are short on time and want the best bang for you buck, then kettlebells are the tool for you !
#elitefts #driven #strongher #livelearnpasson #kettlebells
