Hey Training Room family!
Friday is strength day…
We will be doing a very efficient kettlebell and body weight strength couplet session.
Perform each couplet for 12 minutes and alternate between the movements…
Couplet 1: Perform for 12 minutes alternating between the movements laddering from 2-10 on each movement.
- Single or double kettlebell squat
- Pull up (any kind) or body weight row (ladder from 2-10 or 1-5 depending on strength and skill level)
Couplet 2: Perform for 12 minutes alternating between the movements and laddering from 2-10 on each movement.
Once you get to 10 reps, start at the bottom again.
- Kettlebell deadlift (1 or 2)
- Abdominal choice
Finisher: Do this sequence in the order listed for the prescribed intervals.
Go through this with one arm and then repeat on the other side…
- 20 seconds of cleans
- 10 seconds rack hold
- 20 seconds of presses
- 10 seconds of overhead holds
- 20 seconds of goblet squats or one arm racked squats
- 10 seconds of 90 degree holds
- 20 seconds of mountain climbers
- 10 seconds or plank
Repeat other side.
Give your best effort and always focus on form!
Enjoy your Friday and make sure to watch these kettlebell deadlift tips!
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