physical. 08/26/15

    Small group.

    Pendlay row:

    5 x 5 @ (up to) 80% of 2RM

    Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.

    Then, 4 aggressive rounds of:

    8 Kettlebell snatch (4L, 4R @ heavy and challenging in each round)
    6 Burpee broad jump
    :20 sec. plank hold (Top of push-up)
    :20 sec. rest

    Work during the work, and only rest during the rest. Today, kettlebell snatch may be performed from swing or floor– Have your first choice and your back-up plan kettlebell ready in order to minimize time in transition if needed.

    Reminder: There is no such thing as (and certainly no value to) casual kettlebell snatch or burpee- move violently and with intent.

    And then, 4 rounds of:

    :30 sec. Airdyne (Forward)
    :30 sec. Airdyne (Arms only)

    Move at a non-lazy cool-down pace.

    Wolf Brigade offers the most technical, detailed, progressive, and experienced kettlebell lifting instruction in the region. If you would like to learn to lift kettlebells safely, expertly, and heavy enough to actually make you stronger, make contact here. Reminder: If all you are doing with the kettlebell is a 2-arm swing, you are missing out on a world of improvement in both strength and conditioning