Today will be the kettlebell deck for strength.
I know some of us go throught the motions on our joint mobility, but it IS an important part of your training routine.
It helps to lubricate the joints and wake up our neurological system to prepare us and help make our training more effective.
It is also quite important for the prevention of injuries.
SO…
DON’T lolly gag through your joint mobility!
Let’s get warmed up with a two round kettlebell warm up while working on our kettlebell basics.
To keep things flowing can also do an interval warm up….
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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