I really wanted to focus on legs a bit today with the small group - especially after making them do snatches right after clean and press practice on Wednesday - it was little mean, but it was the result of Coach Tim Shuman, RKC Level 2's new "Honey Badger Workout" (that's his deal, don't ask...)
Ferocious Friday should always begin with joint mobility exercises and some warm up swings - then get to it!
Do the following for your best time, resting as necessary, with the best form possible for 4 rounds with a light to moderate weight kettlebell - or switch between sizes as necessary:
- 10 kettlebell one leg deadlifts right leg straight and planted, kettlebell in left hand
- 10 kettlebell one leg deadlifts left leg straight and planted, kettlebell in right hand
- 10 tactical lunges right side
- 10 tactical lunges left side
- 20 kettlebell swings
- 10 kettlebell suitcase deadlifts right side
- 10 kettlebell suitcase deadlifts left side
- 10 pushups
Take a brief water break, and set up your TRX if you have one - its timed mini core circuit time! Don't try and rush the reps on these - this is focused practice time -
- 45 seconds TRX Power Pull Right side
- 45 seconds TRX Power Pull Left side
- 45 seconds Kettlebell Windmill Right side (your choice of kettlebell low or high)
- 45 seconds Kettlebell Windmill Left side
- 45 seconds side plank right
- 45 seconds side plank left
Try and go for 2-3 rounds if you have time. Don't forget your joint mobility!
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