physical. 04/09/15

Nick, Heather. Learning the kettlebell press.
Nick, Heather. Learning the kettlebell press.

(Heather, Shawn. Teaching/ learning the kettlebell press.)

10 Turkish Get-up (2L, 2R x 2, 1L, 1R) @ 60% of 1RM

Then:

30 Dumbbell power snatch @ as heavy as possible in 3-rep sets
20 Kettlebell full-range high-pull @ as heavy as possible in 5-rep sets
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M

If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Alternate arms every 3 reps in dumbbell power snatch; If rest is needed in it, or the full-range high pull, keep it to 3 breaths.

And then, skill work:

Kettlebell snatch
Headstand/ Handstand
Tumbling (Front roll, back roll, side fall)

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

Movement Library