Extended Warm up
St. Johnsbury did a relay- Run down and back and down again. Perform 20 Jumping Jacks then 10 Kettlebell Swings. When starting your swings next person on team starts their leg of relay. We played for five minutes.
Newport learned some new kettlebell moves: Kettlebell Swing Walk and Windmill. Here are some keys to remember with the swing
1. When starting the swing, your first move with the kettlebell is always back to start the bell moving.
2. A good swing involves locking the knees, hips and elbows. The hips should be locked so when the kettlebell is weightless (at eye level), you are standing at full attention.
3. When in the downward swing, keep your back protected by flattening it out.
4. This is a power driven move. When in the upward swinging phase (bringing to your eye level), squeeze your buttocks tight as if pinching a dime. You will be suprised by how much difference that will make.
Windmill Keys
1. When lifting the kettlebell to the starting position, you can use a snatch lift or a clean lift then push press
2. Your arm holding the kettlebell overhead must remain straight and locked at all times.
3. Look up at the kettlebell, as you descend use your opposite hand to reach down and touch the instep of the side of the foot of which you are holding the kettlebell overhead. Always keep your eyes on the kettlebell.
4. When descending, bend at the hips first, try to keep the knees only slightly bent.
Engine 8
1. Push Press
2. Kettlebell Swings
3. Dips
4. Rest
5. Burpees
6. Push ups
7. Prisoner Squats
8. Rest
Spend 60 seconds at each station. Move from one station to the next without rest. Record your total reps at your rest stations. We will do 3 rounds today.
No comments:
Post a Comment