Monday nights are our dedicated sport training night, we practice our sport moves, clean and jerk and snatch, work on goals and technique but because we are so far out from a competition I decided it was time to throw a bit of different fun stuff in. So I dusted off the battling ropes and put the ladies through a challenge.

I am also working with a few injured athletes so I have to modify the training to meet the individual requirements and injuries. Right now I have Carri with a knee injury, Kelly with a shoulder injury, Julie with a broken finger, myself with a broken baby toe and Karen with a twisted ankle. (for the record, none of these injuries occurred from kettlebells) Again, I will say, just because one ride is broken the whole park does not have to shut down !

JOINT MOBILITY

5 Mins working from head to toe

HEAVY SWINGS

5 Mins

FIGURE 8 HOLD W/SQUAT

2 Mins

CLEAN & JERKS

2 Min 1 arm switch at 1 Min

4 Min 1 arm switch at 2 Min

 

SNATCHES

2 Min 1 arm switch at 1 Min

SWING SNATCH COMBO

2 Min 1 arm switch at 1 Min

STATIONS

ROTATING THROUGH TWICE FOR 1 MIN SETS

Battling ropes

Battling ropes with pushup circuit

Swing Squats

Drop Squats

Goblet Squats

Jerks

Highpulls

Tricep extentions

Bicep curls

Bent Over Rows

Swinging Rows

Seated Presses

Lat Pull Downs

Running stations is a great change in variety, keeps the girls on their toes too, not much rest time in between sets, we have only so much time to do the work ! 

Great night by a bunch of strong ladies, they show up, they do the work !

#elitefts #driven #livelearnpasson #ironwill #kettlebells