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Dan demonstrating Ayn's shoulder stability series. Healthy shoulders = better hugs!

Review, as a group, the elements of the pre-class dynamic warm-up.

1. Technique review: the Russian and American kettlebell swings, which is appropriate for you? Positions of the Russian swing, overhead test, positions of the American swing, (American swing w/ 3 sec pause at top), the American swing.

2. “ANGRY!”

  • 100 Pull-ups
  • 100 Box jumps 24/20” box
  • 100 Kettlebell swings 53/35lbs
  • 100 Double-unders

LIII: 24/20” box, 53/35lbs kettlebell, American swings.

LII:

Box height as appropriate, Russian or American swings as appropriate, kettlebell weight as appropriate.

AMRAP 4 Pull-ups. If you get to 100* before time is up, move on to…

AMRAP 4 Box Jumps. If you get to 100 before time is up, move on to…

AMRAP 4 Kbell swings. If you get to 100 before time is up, move on to…

AMRAP 4 Double-unders. If you get to 100 before time is up, you’re done!

LI: 4 x 10 pull-ups or ring row, 4 x 10 box jumps, 4 x 10 kettlebell swings, 2 minutes double-under practice. Rest as necessary between sets. Not for time.

*Note that 100 is a LOT of pull-ups, and that kind of volume is not appropriate for many athletes. Most athletes will be well-served by doing 60-70 at most. When figuring out which version of the pull-up to do, consult with your instructor.

 

With time remaining, July mobilizations.

Have fun!