Wednesday 1-25-17

Coach's thoughts on today:
I promise I don't hate you guys, really I don't, quite the opposite. For those of you who have done this benchmark, you know what I mean, for those who haven't you'll soon know that this workout adds up pretty quickly. Really it is the Turkish get-ups that make this workout hard, so make sure you do them well in the warm-up, use that time to workout the movement for maximum efficiency. Go light on the warm-up, and start with the TGUs to make sure you're comfortable with them, even if some of the movements in the warm-up get left out.

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Conditioning

  • Kettlebell Pyramid of Death! (Time)

Perform 1 of each of the following moves right handed, then repeat left handed.  Then 2 reps of each movement right/left.  All reps of each movement are performed before moving to next movement.

1-2-3-4-5-4-3-2-1 (24/16)

Russian Swing
Clean
Squat
Press
Snatch
Windmill
Turkish Get-up