general warm up (15 minutes)
bodyweight squats x 25 reps
rotation push ups x 20 reps
hanging knee raises x 15 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15 reps + Sanddune plyo push ups x 15 reps
I first came across kettlebells in 2003, and like everyone else, I grabbed a copy of Pavel Tsatsouline’s, “The Russian Ketlebell Challenge” to get started with.
Over the years I received instruction from Kettlebell Concepts, Mike Mahler, and Jeff Martone.
Kettlebells were a big part of our training for quite a few years. As time went on we used them less and focused more on Powerlifting amnd Strongman training.
Recently I felt the need to bring them back.
general warm up (15 minutes)
dumbbell bench press x 12 reps
dumbbell hang power snatch x 7/7 reps
Power Wheel roll outs x 10 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
resistance band suitcase deadlifts x 15 reps
resistance band good mornings x 15 reps
pause supermans x 15 reps
general warm up (15 minutes)
rotation push ups x 20 reps
45-90 degree leg lifts x 20 reps
Grinder Kord reverse flys x 15 reps
Sanddune jumps x 10 reps
specific warm up (5 minutes)
circuit set up & practice
cardio (3 rounds)
one round = chimp walks x 50 feet + traveling broad jumps x 50 feet + flutter kicks x 100 reps + mountain climbers x 50 reps + grave digger rear lunges x 10/10 reps
No one knows what will happen as the virus surges upward again.
It was going down for a awhile then BOOM up it goes!
Here at the Cave, we made the transition to outdoors training very smoothly.
We didn’t need to do Zoom workouts or any other online stuff.
We only had to cancel one class the wole time due to heavy rain.
Thank God, we made it through successfully!
We are prepared in case another shutdown comes.
general warm up (15 minutes)
clock push ups x twice around the clock
wiindshield wipers x 20 reps
weight plate wood choppers x 10/10 reps
goblet squats x 15 reps
specific warm up (5 minutes)
kettlebell complex set up and light practice
strength (3 rounds)
0ne round=kettlebell swings x 35 reps + kettlebell rows x 12/12 reps + kettlebell cleans x 12/12 reps
conditioning/accessory work (1 round)
Turkish get ups x 3/3 reps
weighted sit ups x 10 reps
heavy kettlebell farmers walk x 100 feet
general warm up (15 minutes)
bodyweight squats x 25 reps
push ups x 25 reps
sit ups x 25 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (4 rounds)
rear sled pulls x 100 feet
conditioning/accessory work (1 round)
Sanddune split squats x 10/10 reps
weighted calf raises x 20 reps
weighted step ups x 20 reps
Read how to be strong all your life
Carly Smith
contact: (941)544-3799
smithcarly20@gmail.com
Hitting it hard this morning!
The Cave 