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Tuesday 3/24/15

March 23, 2015 by Barb Fritz

Modified Deep 6

Intensity – Medium

The Deep 6 allows us to focus on all six basic kettlebell skills: swing, snatch, clean, squat, press, and TGU.

We will modify it today with a partial TGU and some extra clean practice.  You’ll start light, working to medium-heavy, dropping reps along the way:

Light bells.  Perform all reps on the left – swing and switch – repeat on the right.

  • Swing x 5
  • Snatch x 5
  • Clean x 5
  • Clean & Squat x 5
  • Clean & Press/Push Press x 5
  • 1/2 Get Down x 1

Rest/recover

Light to medium bells: Perform all reps on the left – swing and switch – repeat on the right.

  • Swing x 4
  • Snatch x 4
  • Clean x 4
  • Clean & Squat x 4
  • Clean & Press/Push Press x 4
  • 1/2 Get Down x 1

Rest/recover

Next set: 3 reps each exercise (left side then right side). Note: always a SINGLE get down.  If you’re feeling strong and your form is solid, work a little heavier each set.  Rest/recover. 

Next set: 2 Reps each exercise. L/R  Rest/recover

Singles to finish.

Rest/recover

  • Ring Pulls x 8
  • Leg Lowers x 8 x 3

Smash

Stretch

 

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