Club Kettlebell

Demos attached. Complete 2 rounds to prep- Arm bar :45s L and R - light bell *feel good juice, get into the T spine, shoulders, hips here! Just enjoy it but make it tense and intentional Single leg calf raise on wall - first ten reps for HEIGHT, second ten reps for SPEED, x20 reps each leg *keep the arms straight and push into the wall Single leg exchange with med ball push overhead x6 -- 3 on L, 3 on R *make this a hop, start on a single leg, and hop to PUSH ball overhead, stabilize, and reset *light to medium med ball OR can use a pillow or light weight if you do not have a med ball

Kickstand Clean - with coaching

2 x 3

Single Arm KB Jerk

2 x 3

Goblet Split Squat Iso Hold

Push Up

Heels Elevated Spanish Squat

2 x 5

Double Clean to Seesaw Press

2 x 5

Goblet Reverse Lunge

2 x 10

Eccentric Push Up

2 x 0

Supine Leg Lifts

2 x 10

Double Kettlebell Long Press

3 x 5

Complete 2 sets - Split squat iso with band or dowel overhead - :20s per leg Copenhagen plank - short lever from bench or box :20s per leg

A Skip

2 x 0:10

C Skip - Single Leg

2 x 0:10

Single Leg Pogos

2 x 0:10

A Run

2 x 0:10

Beast Crawl (forward/backward)

2 x 0:20

Hand to Hand Swings

2 x 10

12-Minute Run for Distance

Fast Run

4 x .25

Turkish Get Up (cues)

4 x 1

Complete 2 sets to activate and prep- Forearm plank saw :30s TGU with hinge shift x5 hinges - then go to stand and reverse - light/medium weight x1 per side (watch video for demo) *if you are newer to TGUs, check out the TGU cues video and explanation of the windmill/hinge that are attached in the video section

Double Dead Cleans

2 x 3

Gorilla Rows

2 x 6

Broad Jump - with marker

2 x 3

Double Kettlebell Deadlift

3 x 6

Continuous Swings (cues)

3 x 3

High Volume Pull Ups (band optional)

MAX, 0, 0

Single Leg RDL with Transfer - verbal cues

3 x 6

Half Kneeling Single Arm Press

3 x 6

Zone 2 Cardio

Zone 2 training means working at 60-70% of your max heart rate. This is also known as "fat burning" cardio vs. working at higher intensities (you get plenty of that is main lifting/conditioning sessions). To calculate your zone 2 HR- 220 - your age, then find 60-70% of that number Zone 2 = 60-70% of max heart rate E.g. 220-30 years = 190, 190 is your max HR 60% of 190 = 114bpm 70% of 190 = 133bpm Zone 2 cardio = keep HR between 114bpm-133bpm Goal = muscle recovery, low intensity cardio, move and elevate HR slightly Examples of low intensity steady state cardio include a long walk or hike, a moderate jog, steady swim, steady row or ski erg, or steady bike ride. Play a sport--go golf, play tennis, etc. The science: "Zone 2 or low HR training is also one of the best tools we have to achieve metabolic health and longevity. Low, zone 2 heart rate cycling, swimming, rowing, and running are also key to improving performance and minimizing the risk of developing stress-related injuries and overtraining...This post is for athletes looking to improve their training and performance, and it is also for non-athletes who simply want to live longer. Exercising in Zones 1 and 2 will improve your mitochondrial number, function, flexibility, efficiency, and fitness." Taken from an article written by Howard J. Luks, MD PS we are all athletes. Train and recover like one. Enjoy today.

Complete 2 sets to prep- Goblet clean x1 to iso hold for :30s - heavy bell Vertical pull with band x10 reps Dynamic lunge matrix - this is about speed and reactivity -Forward lunge to single leg hold, lateral lunge to SL hold, reverse lunge to SL hold = one round on one leg, repeat on both legs -Push OFF the foot fast and land in your SL hold, the speed will challenge your stability

Kettlebell Reset Swing - Verbal Explanation

3 x 6

Double Squat Clean to Long Press

3 x 3

Chin Up

Bottoms Up Clean with Iso Hold

Apex Hold in Chin Up

2 x MAX

Bottoms Up Clean - verbal cues

Eccentric Step Down

2 x 5

Single Leg Hip Thrust from Bench

2 x 10

Tricep Bench Dip

2 x 0:30

Double Suitcase Carry

4 x 0:30