Tonights session brought to us by Bethany Lewis, one of our Certified Kettlebell instructors and Master of Sport. We got our conditioning on for sure. Bethany wanted us to "Get uncomfortable" and I gotta tell you, she succeeded. I compiled a video of small portions of the training so you can get an idea of this great session.
WARM UP JOINT MOBILITY
W/U SWINGS 3 MINS (2 handed heavy 1 min/alternating 1 min/ 30 sec one arm 30 sec other arm)
LEG WARM UP (After squat day this is a killer) 2 Mins
Double bell goblet forward lunge/reverse lunge/side squat
ENDURANCE SET 8 MINS 4 MINS PER ARM OR SWITCHING WHEN YOU NEED TOO I DID HIGHPULL INSTEAD OF SNATCH
2 MINS SWING/SWING/SNATCH
1 MIN SWING/SNATCH
1 MIN SNATCH SWITCH ARMS AND REPEAT
ENDURANCE SET 8 MINS 4 MINS PER ARM OR SWITCHING WHEN YOU NEED TOO (I DID CLEAN & PRESS INSTEAD OF JERK) STILL WORKING THE SHOULDER
2 MINS SWING/SWING/ CLEAN & JERK
1 MIN SWING/CLEAN & JERK
1 MIN CLEAN & JERK, SWITCH ARMS AND REPEAT
METABOLIC CONDITIONING SET FROM HELL
10 SWINGS
10 BURPEES
10 SWINGS
10 MOUNTAIN CLIMBERS
10 SWINGS
10 PUSHUPS
10 SWINGS
10 JUMP SQUATS
ALL THIS WITH NO REST, X 2 ROUNDS
THE END
Wow, seriously a great session, lots of sweat, ballistic movements, explosiveness and endurance, all in one hour. Want more bang for your buck, try kettlebells and switch up your program once in a while, a change is as good as a rest.
At one point I remember saying I'd rather deadlift 400 lbs than do another round. It's gruelling if you push yourself but when it's over you feel great.
Good job team Outlaws, Bethany, Shannon, Tom, Tracy, Courtney and Sheri (Me) !
Thank you Bethany for the ass whooping tonight !
#livelearnpasson #driven #strongher #kettlebellsrock