Strength and more strength

Comrades,

 We did a lower rep, higher weight strength workout this week. Focus on form and feel the magic.

 Warm-up (Short set swings): start with your normal warm-up swing KB and add the next weight up for  heavier than normal two handed swings. Do 5 reps with the lighter KB followed by 5 reps with the heavier KB. Do you notice a difference in form? Do 10 sets of 5 reps and focus on form from the feet to the coconut; work in dynamic stretches in between sets.

 Workout: 10-9-8-7-6-5-4-3 reps of deadlifts and gobblet squats followed immediately by 5 reps of plyometrics of your choice (jump squats, split squat jumps, side-side lateral bounds, single leg hops/jumps, etc) Rest for a 1 minute or two between sets. Example: do 10 reps of DL’s and Squats and 5 reps of plyos, rest a minute or two, then 9 reps of DL’s and Squats and 5 plyos….

 Part 2: 5 sets of 5 reps of presses (L& R), followed by 5 pullups, followed by 1 TGU on both sides

 May the force be with you…

This entry was posted on Friday, February 18th, 2011 at 1:14 pmand is filed under Kettlebell Workout. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.

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