Tuesday May 17th, 2016 Strength and Conditioning Class

Warm-up: 15min

SSP: 5min


 Kettlebell Sport work:

10 rounds of:

30 seconds of longcycle sprints. Use a bell that is about 4 kilograms less than your competition weight.  During the 30 second sprint you want to aim for 1 to 2 reps less than what you would hold per minute in a competition. If your Comp pace is 8rpm then you would want to try and get 6-7 reps in that 30 second sprint. Between sprints you will hold the bells in the rack position for 45 seconds. Do not set the bells down!


Do 4 rounds of

25 stall bar leg raises

25 back extensions