Trained today with my more advanced group, they always help me push a little harder.
Leading from the front always encourages them to work hard to keep up.
And today was no different. Here’s what I did:
Warm Up – Mobility and Bodyweight work
Work Sets: 1 Arm Clean & Jerk x 5 l/r x 16, 20, 24, 28, 32, 36, 40, 44, 40, 36, 32, 28, 24, 20, 16 1 hand swings x 10 l/r x 16, 20, 24, 28, 32, 36, 40, 36, 32, 28, 24, 20, 16
“Russian Square Dance” – A variation on a little drill shown to me several years ago by Vasilis Ginko. It combines walking kettlebell swings with other drills to develop cardio.
It’s easier to do than explain, but here goes:
2 steps of forward walking swings 1 rep each of Goblet Squat, Press, Overhead Squat, Front raise, Left & Right Punch 2 steps lateral walking swings right 1 rep each of Squat Swing, Under leg lunge l/r, halo l/r 2 steps backwards walking swing 1 rep each of Goblet Squat, Press, Overhead Squat, Front raise, Left & Right Punch 2 steps lateral walking swings left 1 rep each of Squat Swing, Under leg lunge l/r, halo l/r
5 minutes continuous work with a 16kg bell. I’ll do a video for you, it’s easier to see it than read it.
Regards Dave www.wg-fit.com
Don’t forget: Boot Camp – 31st Jan Kettle AM – 1st Feb Charity 1 Mile Walking kettlebell swings – 26th Feb
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