Tonight's class was my sport team advanced lifters, Tom, Bethany and Shannon. We took advantage of it and hit it hard, I even got them on the Sots Squats, I have found their weakness.
W/U 50 SHADES OF SWINGS
W/U 2 MINS SWING/CATCH/SQUAT
LONG CYCLE 4 MIN SET
DOUBLE LONG CYCLE 4 MIN SET
http://www.youtube.com/watch?v=_EQtsLYe00Y
SWING/SNATCH COMBO 4 MIN SET
DOUBLE COMPOUNDS 5 SWINGS/5 HIGHPULLS/5 CLEANS/ 5 PRESSES/5 SQUATS/ 5 SNATCHES
http://www.youtube.com/watch?v=qctaXuUBQ7k
RENEGADE ROWS 5 PUSHUPS/5 ROWS REPEAT SIDES
http://www.youtube.com/watch?v=QYpLU9rL0sw
CIRCUIT OF DEATH (5 PUSHUPS, PULL THROUGH, 5 TRICEP PUSHUPS, 5 SUITCASE DEADLIFTS, REPEAT)
http://www.youtube.com/watch?v=WAztFNNVgaQ
DOUBLE SOTS SQUATS (SITTING IN SQUAT POSITION ALTERNATING PRESES) This is hard, not for everyone, my right shoulder is still not flexible enough for this but I managed some)
SWING/SWING/SNATCH COMBO (this really works the grip)
http://www.youtube.com/watch?v=5UFKroZQzJE
WALKOUTS OF DEATH (WALKOUT/5 PUSHUPS/WALK BACK 5 HEART THROBS)
SWING SQUAT FINISHERS 1 MIN
Tom had a P.R. tonight, double 28 kg Long Cycle, he got one ugly rep and one good rep, now he knows what it feels like. Tom has really improved and is working on his technique 4 times a week. Amazing progress and is down over 40 lbs, Kettlebells work well for him.
Bethany and Shannon just kill it every week demolishing every workout they do.
Team Outlaws are mentally starting to set our goals for the October Agatsu meet.
#dedication #driven #strongher #kettlebellsrock
