6 a.m. is pretty early to be dedicated too, this morning I had 7 eager ladies ready to swing those bells. One new Outlaw who I crossed paths with at the last kettlebell workshop Ken and I hosted. I have 15 ladies signed up to train with me, I teach 3 classes a week from my home studio and teach at various gym locations time permitted. As well I teach private lessons, train for powerlifting, provide online coaching and work full time which really gets in the way of the fun stuff I want to do!
I'm enjoying my off season of powerlifting being able to train with more kettlebells while still maintaining my strength, I will be picking up my serious powerlifting training in two weeks. I have a lot of hefty goals this year.
Both classes today were very similar in format so I won't bore you with the details twice but to give you some idea of how you can utilize your bells in an hour take a look.
WARM UP JOINT MOBILITY 5 MINS
2 MIN SETS OF THE FOLLOWING
FIGURE 8 HOLDS
FIGURE 8 HOLDS WITH SQUAT
HEAVY SWINGS
ALTERNATING SWINGS
HIGHPULLS
SNATCHES
CLEAN AND PRESS
CLEAN AND JERK
SQUAT COMBO DROP/SWING/SUMO
BENT OVER ROWS
http://www.youtube.com/watch?v=Vks9VCnmpVU
MORNING GIRLS VICTORIA, KELLY, ERIKA, VIVIAN, KATHERINE, CATHERINE, COURTNEY
EVENING CLASS AT BODY BOOMERS
A BIT MORE ADVANCED HERE WITH THE 6 REGULARS HAVING ATTENDED MY CLASSES HERE FOR OVER 2 YEARS.
SAME WARM UP AS ABOVE
4 MIN SWING SEQUENCE
3 MIN FIGURE 8 HOLD WITH SQUAT
4 MIN CLEAN AND JERKS
http://www.youtube.com/watch?v=tERLuURsVNM
4 MIN SWING/SNATCH COMBO
1 MIN DOUBLE SNATCHES
1 MIN DOUBLE BELL SQUAT
1 MIN DOUBLE BELL REVERSE LUNGE
1 MIN DOUBLE SWINGING ROWS/HIGHPULL
2 MIN SQUAT COMBO X 2
53 SHADES OF SWINGS, CLEANS/SWINGS/SNATCHES
DOUBLE COMPOUNDS 5 REPS X 2 ROUNDS
SWING, HIGHPULL, CLEAN, PRESS, SQUAT, SNATCH
I worked with one student on her snatch technique for a bit and her swing, she is getting so strong I want to ensure the best out of the bells for her, I will always spend the time to teach correct technique no matter the setting !
Evening gym students, Bethany, Shannon, Rhonda, Donna, Sylvia, John !
#livelearnpasson #driven #strongher #techniquematters #kettlebells
