Coaching tonight was easy, all 7 ladies are my regular Kettlebell Sport Athletes, Bethany, Shannon, Kelly, Julie, Katherine, Courtney and Carri. We are 6.5 weeks out from competition so tonight was an 8 min test set to see where everyone was at. Lot's of P.R.'s set tonight, these ladies are getting strong and if you notice in the video's nothing lighter than a 16 kg/35 Lb kettlebell.
W/U JOINT MOBILITY
5 mins head to toe
SWINGS
5 mins warming up
SPORT SET (Long Cycle or Snatch)
2 Min warm up
8 Min set
http://www.youtube.com/watch?v=ItETcdzuPEQ
http://www.youtube.com/watch?v=PIEPpOT67AQ
2 Min set ( Heavy or Speed)
https://www.youtube.com/watch?v=hTLnS0RUTgI
SQUAT COMBO
30 Sec Drop/30 Sec Sumo/30 Sec swing squat
2 min sets x 3
http://www.youtube.com/watch?v=utCM73UvShg
Finishers
1 min set of 30 sec drop and 30 sec swing x 3 sets
This does not look like a ton of work capacity tonight, we had some catching up to do, had some celebrating to do, it is Kat's last Monday night with us as she will be heading back to school. Kat will take two bells with her and continue to train while at school. Have kettlebell will travel.
Until next time, keep swinging those bells, train hard, train smart, and train safe.
#kettlebellsport #strongher #driven #teamelitefts #outlaws #livelearnpasson
