Kettlebell Cossack- Dramatically Improve Hip Mobility With This Advanced Movement!

For those of you looking for variations of kettlebell exercises that continue to improve your hip flexibility and strength, try the "Bottom-up Kettlebell Cossack." Dr. Horwitz and myself are seen here demonstrating the movement using an 88lbs kettlebell:



Be sure to maintain maximum tension in your arms, shoulders, and core to ensure stability of the kettlebell. Once you have mastered the exercise, it becomes a full body lesson in tension, "connectedness," and precision movement of the kinematic chain!

WOD- CARDIO 6 REPEAT

AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)

Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)

Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)

Snatches -  5 minutes (prescribed weight: 35# male/ 8k female)

Compare to 3/16/12

Monday, May 28th, Classes Canceled

Kettlebell Classes will be canceled on Memorial Day...May 28th.  That means get your ass in here Saturday morning at 8am, May 26th!

Saturday, May 26th Schedule Change!

We are ONLY HOLDING the 8am class this Saturday.  We will be completing the MAX EFFORT 5 workout posted below this....

Should be a large group of 10...so come ready to have fun, work hard, and support each other!

WOD- MAX EFFORT 5 REPEAT

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 3/9/12

WOD- CARDIO 5 REPEAT

Descending Ladder ( Record time to completion and weight used)



Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.


Compare to 3/2/12

WOD- MAX EFFORT 4 REPEAT

Directions:  End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight.  Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 2/24/12

WOD- Cardio 4 REPEAT

WOD

21-15-9    (complete for minimum time)

Snatches
Burpees
Compare to 2/17/12