It’s Thursday!
Congrats to the people who have earned nicknames!
Welcome to the gym culture!
- Fertilizer Matt (2 years in the making)
- Extra Credit Chris ( This may be temporary. Chis could be deserving of multi-nickname status)
Speaking of nicknames, I have not seen “Tank Top Tom” this week. Where you at TTT??
Today we will be embarking on out Kettlebell Strength Deck of Cards workout.
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
- 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!!
Stay tuned for some row footage and some other random training footage!!
Enjoy your Thursday!!!
G Man and Pat AKA ” Little John” getting STRONG!!
Cameo by “Tank Top Tom”
Recent Comments