• When: 2018-06-06
  • QIC: Chewy
  • The PAX: Teddy, Pondo, Stretch, OnRamp, Chewy


Kettlebell Press Circuit and a Top Ten Routine

Columbia, SC, Iron Yard, Midlands / By / June 6, 2018 /

5 Pax posted in preparation for the summer.  YHC hopes everyone enjoyed it as much as I did.

Conditions: PERFECT. It was maybe 65 with zero humidity. #famouslynotsohot

The Thang:

 Warm Up:

  • SSH x25 IC
  • Imperial Walkers x25 IC
  • Mountain Climbers x25 IC
  • Arm Circles fwd x15 IC
  • Arm Circles bwd x15 IC
  • Overhead claps x15 IC
  • Halo x15 each direction OYO
  • Figure 8s x15 each direction OYO
  • Goblet Squats x15 OYO 

Press Routine

  1. Single Arm waiter press x10 each side
  2. Single Arm Press while taking a knee x10 each side
  3. Single Arm Press while taking two knees x10 each side
  4. Single Arm Press while sitting in V shape x10

 

Bell work:

  1. Kettlebell Swings x15
  2. Kettlebell Thrusters x15 (squat Thrust)
  3. Rows x15 each side
  4. Sit Up x15
  5. Deadlift Highpull x15
  6. Double Arm Curls x15
  7. Russian Twists x15
  8. Napalms x15
  9. Slingshots x15 each direction
  10. Single Arm Kettlebell Swing alternating x15

Lap around the Circus

  • R&R

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