TUESDAY 7.10.18
4 Rounds
75 Double Unders
Rest 30 Seconds
Max Reps KB Swings
Rest 2 Min Between Rounds
RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB
RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB
Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)
Goal: 100+ Total Swings
PROGRAM B
4 Rounds
75 Double Unders
Rest 30 Seconds
Max Reps KB Swings
Rest 2 Min Between Rounds
RX Men: 53# KB or 50-55# dB
RX Women: 35#KB or 30-35# DB
RX + Men: 70# KB or DB
RX + Women: 53# KB or 50-55# DB
Score: Kettlebell Swing Reps from all 4 Rounds Combined (DOUBLE UNDER REPS ARE NOT PART OF YOUR SCORE)
Goal: 100+ Total Swings
Oh man - so a couple of options today to make this work for you!
First off - the double under reps should take no longer than about 90 seconds to 2 min. If 75 will take you longer than that - you may lower to 50. If 50 is still going to take you longer we would like you to choose to do 90 seconds of double under attempts OR switch to singles for 150 reps.
Since this workout is grippy we will choose singles over the hop overs today, but 75 hop overs is of course an option as well!
If you cannot jump you may sub 50 mtn climbers.
After you complete your work on the dubs (however you are doing it) rest 30 seconds.
You will then do a max unbroken set of kettlebell or dumbbell swings.
For the swings you will hold the KB or DB in both hands. Your feet should be about shoulder width apart. Arms are long and straight and the weight is in the heels. You wil hinge at the hips, bend the knees slightly, and keep the chest up! Keep the heels down and the arms long as you stand up and squeeze the cheeks hard and fast to make the kb or db weightless. Follow through with the arms to get the weight all of the way over head. Keep the belly tight and ribs down.
Allow gravity to bring the bell back down but DON'T allow it to pull you into a crappy position! Keep the chest up. Bend the knees with each rep but remember it's not a squat. These reps are hip driven - use your glutes and hamstrings!!
No rounded backs!
Oh - and DO NOT GO RX + UNLESS YOU ARE CONFIDENT YOU CAN HOLD 25+ REPS! If you are getting rounds of like 10-15 reps with that weight you have completely missed the point.
Actually - that goes for everyone. Choose a weight that allows you to get 20+ reps each time but NOT more than 40 or so.
DO NOT sandbag the double unders to get a better score. If you can go unbroken - go for it. Don't slow down just because you are trying to get a few more swings!
Good Luck!!