Kettlebell Performance Training 35 lbs with 2 x 8 Minute Running Intervals
Pre Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Workout: 60 minutes
- Turkish Getups (alternating sides) – 3 minutes
- Overhead Lunges (left leg) – 1 minute
- Overhead Lunges (right leg) – 1 minute
- Front Squats into Press (left side) – 1 minute
- Front Squats into Press (right side) – 1 minute
- Swings (left arm) – 1 minute
- Swings (right arm) – 1 minute
- Rest – 1 minute
THIS IS ONE ROUND
Repeat for a total of 4 ROUNDS for 40 minutes
- Run 2 x 8 minute intervals with 2 minutes rest in between intervals
- nasal breathing and a focus of 90 – 91 foot strikes per minute per leg
Post Workout: 10 minutes
Deliberate Practice: How Education Fails to Produce Expertise
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
