Monday, Nov. 10th WOD Coach Drills Then, Courtesy of T-Nation 10,000 Kettlebell Challenge Part 1 WOD 500 Swings 5 Rounds: 10 American or Russian KB Swings 15 American or Russian KB Swings 25 American or Russian KB Swings 50 American or Russian KB Swings For Advanced or experienced lifters: Between sets, add a low-volume strength movement. The Strength Movements - Use a strength movement with low volume between sets of swings. The best exercises are: 1. Press (barbell overhead press or one-arm press) 2. Dip 3. Goblet Squat 4. Chin-up Other acceptable choices: front squat, pistol squat, handstand push-up, wide-grip loaded pull-up, and the muscle-up. Use a 1-2-3 rep scheme for most movements. Heres an example using the press: 10 Swings Press 1 rep 15 Swings Press 2 reps 25 Swings Press 3 reps 50 Swings Rest 30 - 60 seconds youtube/watch?v=l5qB0nILpko
Posted on: Mon, 10 Nov 2014 01:00:01 +0000
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