Wednesday, October 11, 2017

StrongFirst Kettlebell this Saturday

Image stolen from StrongFirst
We're hosting the StrongFirst Kettlebell course this Saturday at the gym. Our very own Senior SFG instructor, Jeremy is leading the class. Don't miss this opportunity to (re)learn some of the Kettlebell basics from a master instructor.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds:
10 box jumps
10 goblet squats

then

Kettlebell Swing Ladder
increase weight each set:
50, 40, 30, 20, 10
Challenge yourself 

then

2 minute anchored squat



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