Hey all!
Don’t forget about our nutrition seminar on Saturday at 10 am!
Also, if you haven’t had your body composition done, try to get it done before your train some time this week.
Today will be the kettlebell deck for strength.
Let’s get warmed up with a two round kettlebell warm up while working on our kettlebell basics.
Round 1 warm up:
- kettlebell swings 10 ( second round 4/4 one handed swings)
- push ups 10 ( second round 8 half burpees)
- Kettlebell high pulls 10 (second round 4/4 cleans)
- Two handed press 5 (second round 4/4 one handed press)
- Goblet squat 5 ( Second round 4/4 split squats)
- Thrusters 5 (second round kettlebell snatch 4/4)
- One arm row 5/5 (second round 4/4)
- Jumping jacks 15
- Bicycles 15
Lets rock the deck!! Get through the entire deck. Split the reps up between sides.
- Hearts=kettlebell swing or snatch ( do the snatches if you can)
- Diamonds= split squat or racked front squats (if you’re legs are smoked from training this week, do an abdominal movement)
- Clubs = push press or jerk
- Spades= one arm rows or pull ups (optional)
Face cards=10 reps
Aces= 12 reps
Jokers =10 burpees
Let us know what weight bell you used for this!!
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