Friday Strength

Kettlebells Strength and Fitness in St. Paul, MN

Friday – 7/1/2016

by

Intensity – Conditioning

Part 1 – Extended Warm-up

  • Rack Walk, L/R Overhead Walk, Farmer Walk, Lunge

Part 2 – 3 Sets – Technique & Power

  • Hang Snatch x 5/5
  • Dead Clean x 5/5

Part 3 – 3 Sets x 60/120

  • Snatch L
  • Snatch R
  • Snatch L/R

Part 4 – 3 Sets – Complex 90/150

  • Swing x 5 + Clean x 5 + Squat x 5 + Push Press x 5 x L/R

Part 5 – Super Sets OT 2:00

  • Swing x 10
  • Sumo KB Deadlift x 10

Part 6 – 2 Minutes

  • Push-ups

Part 7 – 3 Sets

Abs – superset 10 Russian Twists or Leg Raises with Situps to failure