Tag: Kettlebell Kayak

Kettlebell Kayak

Video demonstration of the kettlebell kayak by Greg Walsh of Wolf Brigade Gym in Rochester, NY.

physical. 11/30/16

Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort If sets require interruption at chosen weight, make as minor an...

physical. 09/19/16

Back squat: 5 x 3 @ (up to) 85% of 2RM2 x 5 @ 70% Rest as needed between sets. If sets of 3 require interruption...

physical. 08/03/16

Back squat: 5 x 2 @ 85% of 2RM3 x 5 @ 70% Rest as needed between sets. If sets of 2 require interruption at chosen...

physical. 05/14/16

5 rounds, each for time, of: 1 Sled drag (20 yd. @ BW) 30 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M) (Rest as needed) ”Drag”...

physical. 04/28/16

1L, 1R Turkish Get-up @ 90% of 1RM 1 minute rest 1L, 1R Turkish Get-up @ 90% 1 minute rest 3L, 3R Turkish Get-up @ 60-70% of 1RM 1...

physical. 04/01/16

2 aggressive rounds of: 1 minute extended-arm mace hold 1 minute mace front pendulum 1 minute hand-to-hand tire smash 1 minute battle rope :20 sec. rest Weights for hold, pendulum,...

physical. 03/22/16

Press: 3 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If...

physical. 03/15/16

Kettlebell clean + push press/ push jerk: Using warm-up sets of no more than 2-3 reps per arm, and keeping total number of lifst under...

physical. 03/10/16

Positional and mechanical improvement: Ground-to-shoulder and ground-to-overhead lifts/ Jumping variations Beginner/ Intermediate: Power clean/ variations, box jump, dumbbell box jump Advanced: Power snatch/ variations At skill work weights and...