physical. 09/22/15

    Group. Walking lunge.
    Group. Walking lunge.

    Positional and mechanical improvement:

    Double kettlebell lifts

    Beginner/ Intermediate: Clean from floor, clean from swing, front squat, press + push press

    Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, Thruster, snatch

    At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in each. Start with the basic variations of each (moving back to single kettlebell as needed), and add difficulty/ weight as appropriate.

    Then, as quickly as possible:

    25 Kettlebell swing @ 35lb. W, 55lb. M
    5 Breaths
    25 Kettlebell swing @ 35lb. W, 55lb. M
    25 Push-up
    5 Breaths
    25 Kettlebell swing
    @ 35lb. W, 55lb. M
    25 Straight jump
    5 Breaths
    25 Kettlebell swing @ 35lb. W, 55lb. M
    25 Jumping pull-up

    Weight is light, pace should be vicious, position should be meticulous. Take no rest outside the designated 5 breaths.