July 5, 2015 Sam Mugavero


The Swing into Summer Challenge is coming and we're kicking it off this SUNDAY with a Free Kettlebell Swing Clinic at Atlanta Strength and Conditioning – Vinings. Please join us for a swingin' good time! 

Click Here for more information about the clinic, the challenge, and how to sign up to attend the clinic. 


If you want to participate in the challenge, but not the clinic, all you need to do is send an email to Coach Smugs and he'll get you on the list to track your swings!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Complete 3 Rounds of the following

40 seconds Dumbbell Floor Press, 20 seconds REST

40 seconds Split Jumps (add DBs if desired), 20 seconds REST

40 seconds Dumbbell Curl and Press, 20 seconds REST

40 seconds Shuttle Run  (Rd1: 10 yards, Rd2: 20 yards, Rd3 30 yards), 20 seconds REST

Record the weight of your dumbbells.


2 Rounds:

75 seconds Dead Bugs

30 seconds Rest