August 21, 2018 admin

08/22/2018: Smugs 4-Week Kettlebell Plan– Part 2, Day 10

 

Kevin is all smiles as he gets his mobility on with Coach Sam.

Workout #232 of 365 (2018)

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell

Strength:

Part 1

10 Rounds:

1 Double Kettlbell Front Squat or Goblet Squats

1 left /1 right One Arm Kettlebell Press

1 left /1 right Kettlebell Renegade Row

Part 2

5 Rounds

1 left /1 right Kettlebell Renegade Row

10 Kettlebell Swings

Conditioning

EMOM 15 minutes (alternating)

Min 1: 10 Kettlebell Snatch(strong side)

Min 2: 10 Snatch (stronger side)

Min 3: 10 Kettlebell Swings