Week Five3

SQUAD: HIGH PERFORMANCE WEEK 5

Thursday, November 8, 2018, In Fitness by

Grab a pair of kettlebells and get comfortable with the rack position. You’re going to need to be resilient to get through this week’s workout!

This workout is a tri-set format, which means you will need to complete the first set of three exercises for 2-4 rounds before moving on to the second set of three exercises for 2-4 rounds. Take a short break between each movement (no longer than 30 seconds) and a longer break at the end of each set (approx. two minutes).

WARM UP

Halo
3 reps each side

Hold the kettlebell by the ‘horns’ in front of your chest, maintaining an upright head position. Drive the right hand to the left shoulder and roll the right hand around your head bringing the kettlebell back to the starting position. Repeat on the other side.

Single Arm Swing, Clean and Press
3 reps each side

Perform these 3 movements consecutively. Place the kettlebell slightly in front of the body and hinge at the hips. Taking the kettlebell off the ground allow it to swing between your legs. As the kettlebell arcs up allow it to roll around the outside of your wrist, settling into the rack position. Press the kettlebell overhead then reverse the movement.   

WORKOUT

A1: Double Kettlebell Clean
6 reps

Position both kettlebells on the ground, just in front of your body. Hinging from the hips allow the kettlebells to come off the ground and begin the swing phase, allowing the kettlebells to rock back, between your legs. Driving the hips forward, reverse the arc of the swing and allow the kettlebell to roll around the outside of your wrist, finishing in the rack position.

A2: Double Kettlebell Push Press
6 reps

Position the kettlebells in the rack position and slightly lean back. Maintaining length in your torso ‘dip down’ by bending at the knees and ankles and then forcefully reverse this movement while simultaneously pressing the kettlebells overhead. Return the kettlebells back to the rack position under control and repeat.

A3: Kettlebell Skier Swings
12 reps

Using a narrow stance, position the kettlebells in front of you and outside your legs. Rock the hips down and back and allow the kettlebells to come off the ground. Unlike traditional swings the kettlebells will travel outside your legs, to create the upward swing of the kettlebell forcefully drive the hips forward.  

B1: Double Kettlebell Snatch
6 reps

Very similar to the clean technique previously discussed, the main different being the kettlebells don’t finish in the rack position, they finish overhead. Use the hips and glutes to do the majority of the work and allow the kettlebell to roll around the outside of your wrist, finishing in the overhead position. If you find the bell banging against your wrist we recommend speaking to a trainer for some advice as this is an advanced technique. You may want to try one kettlebell at a time if you are inexperienced in this movement.

B2: Double Kettlebell Bottoms Up Squat
6 reps

Using the clean technique bring the kettlebells in front of your chest in what is known as the bottoms up position, with the ‘bell’ of the kettlebell sitting on top of the wrist. Squeeze the handles tight to generate tension and sit down into the squat pattern, maintaining the bottoms up position of the kettlebells. A word of warning, you will need to decrease the load significantly to perform the double bottoms up squat, if you find this too challenging you can perform this with only one kettlebell and alternate sides each set.   

C3: Double Kettlebell Swing
12 reps

The staple of most kettlebell movements, begin with the kettlebells slightly in front of your body, hinge forward at the hips and lift the bells off the ground. They will swing back between your legs, then forcefully drive the hips forward to generate the power for the upward motion of the swing. Maintain your natural lumbar curve and avoid rounding in this area of your body, which is a common fault.

COOL DOWN

Quadruped Abductor Rollbacks
10 reps

Set up on all fours with your knees wider than hip width apart, and support your upper body on your elbows, like you would in a plank. Maintaining a natural position through your entire back, rock your hips back and forward to encourage this area to open up.  

 

What do you think?