Monday at Kettlebell sport training we were celebrating Bethany's 38th Birthday. I am thankful for such young people in my classes to keep the reps low! Sorry for the delay in posting this but after this class I took sick and have been in bed ever since. That flu bug got to me and I was nice enough to share with Ken.
JOINT MOBILITY
SWING LADDER WARMUPS
8, 10,12,14,16,18,20 KG X 20
38 HEAVY BELL SWINGS
38 SWING/CATCH/SQUAT
Reverse Ladder Compounds
1 Swing/ 1 Highpull / 1 Clean / 1 Press / 1 Squat / 1 Snatch switch arms repeat
2 Swings/ 2 Highpulls / 2 Cleans / 2 Presses / 2 Squats / 2 Snatches switch arms repeat
3 Swings/ 3 Highpulls / 3 Cleans / 3 Presses / 3 Squats / 3 Snatches switch arms repeat
4 Swings/ 4 Highpulls / 4 Cleans / 4 Presses/ 4 Squats / 4 Snatches switch arms repeat
5 Swings/ 5 Highpulls / 5 Cleans / 5 Presses/ 5 Squats / 5 Snatches switch arms repeat
6 Swings/ 6 Highpulls / 6 Cleans / 6 Presses / 6 Squats / 6 Snatches switch arms repeat
7 Swings/ 7 Highpulls / 7 Cleans / 7 Presses / 7 Squats / 7 Snatches switch arms repeat
8 Swings/ 8 Highpulls / 8 Cleans / 8 Presses / 8 Squats / 8 Snatches switch arms repeat
9 Swings/ 9 Highpulls / 9 Cleans / 9 Presses / 9 Squats / 9 Snatches switch arms repeat
10 Swings/10 Highpulls / 10Cleans / 10 Presses / 10 Squats / 10 Snatches switch arms repeat
Now that was actually a lot of work, you can make it harder by using a heavier bell or easier if you want to switch hands after each move, the choice is yours. Some of us rested between sets and Bethany and Shannon did the entire session no rest, took about 25 mins.
FINISHERS
38 SWING SQUATS
38 SQUAT THRUSTERS
Happy Birthday to Bethany, thanks for sharing your birthday with us at the North American Outlaws Kettlebell Club.
#livelearnpasson #kettlebellsheri #teamelitefts