IRON DISCIPLINE
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Weekly Workout
Technique and Focus
| Posted on March 8, 2009 at 12:09 PM |
This week we worked on revisiting and in some cases introducing some fundamental Kettlebell technique.
The typical warmup was followed by a solid practice of technique, form, and concentration. The competition was a good gut check of overall drive and perseverance.
Warmup (45sec) | Focus/ Strength (10 reps) | Endurance (50m) |
Halo-R | Double Windmill | KB Pushup |
Side to Side | Alt Hang- Clean | Renegade Row |
Round Body-R | Alt BU Press | Dbl Clean |
Fig 8 Deep Squat | Alt Snatch | Push Press |
Handoffs | Sots Press | Overhead Squat |
2 Hand Swing | Alt Palm Clean | Racked Lunge Fwd |
Fig 8 Hold | Double KB Jerk | …continuous… |
Round Body-L |
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Side to Side |
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Halo-L |
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Warmup- 45 sec countdown repeat
Focus/Strength- Emphasis is on controlled and disciplined technique; building solid foundations for advanced work to come
Endurance- Exercises flow one to the next, through a two-step lunge forward, whereupon the exercises are repeated until you have gone 50m
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