Tuesday May 24th, 2016 Strength and Conditiioning

Warm-up: 15min

SSP: 5 min

Kettlebell Sport:

Using a -4kg bell your going to do 10 rounds of 30 seconds of longcycle followed by 30 seconds of jerk. we want to hold our completion pace through out the entire 10min. For example if your competition pace s six, we want to do 3 longcycles in 30 seconds followed by 3 jerks the next 30 seconds.

This should take 10min total.


10- 1 ladder of

Double bell clean and press

Goblet lunge

Squat jump