Saturday Training at HC2!
Come Join Us! Here is what we did today!
Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills.
Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increase weight with each set)
Super Set: 10-20 hollow rocks between each set
Metabolic Conditioning: “Summer Shandy”
For time – 5 rounds
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 butterfly sit-ups
100m sprint or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 6
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 70/53lb kb and GHD sit ups
Compare to: NEW WORKOUT!
Coaching Tips: Get through the first round at a good clip (unbroken). Make sure you aren’t rounding your back on bottom of the swings, or hyper extending it on the top of the swings. Keep your chest up and do not bend the knees too much (it isn’t a squat). Use an abmat for sit ups if you have them. Try to finish all the sit ups unbroken, and really sprint the runs. Break up the kb swings to moderate intensity and maintain quality form.
Optional ‘Cash Out’: max cal row or airbike, 4 minutes
“By the Numbers” Book References: KB swing p. 277, Butterfly Sit-up p. 133, Run p. 269