2.8.18
Tapping rate test: 82
2.8.18
One Kettlebell Workout week 1
- Naked TGU 5 minutes
- Mobility, Hip hinge drill, Prying Goblets, BPA x30
- KB Swing 10 x 20 [20] + Push up 10-9-8-7-6-5-4-3-2-1
- Sparrow Hawk (Goblet 8-7-6-5-4-3-2-1 [20] + Suitcase carry 8 x 60 m [20])
3.8.18
One Kettlebell Workout week 1
- Naked TGU 5 minutes
- Mobility, Hip hinge drill, Prying Goblets, BPA x30
- 3 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push up 5-4-3-2-1
- Cook drill (Waiter’s Walk + Rack Walk + Suitcase carry 15 minutes [20])
4.8.18
One Kettlebell Workout week 1
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- KB Swing 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 [20] + Push up 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 + Suitcase carry to the end of the minute [20]
6.8.18
One Kettlebell Workout week 2
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + 1-Arm KB Press 5 x 1 [20]
- 5 rounds: Push up x3 + Sprint 20 m + Suitcase carry left hand 20 m [20] + Suitcase carry right hand 20 m [20]
7.8.18
One Kettlebell Workout week 2
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 3 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push up 1-2-3-4-5
- 5 rounds: Cook drill (Waiter’s walk + Rack walk + Suitcase carry) [20]
9.8.18
One Kettlebell Workout week 2
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push up 1-2-3-4-5
- 3 rounds: Waiter’s Walk/Suitcase carry + Farmer’s Walk 1 minute
10.8.18
One Kettlebell Workout week 2
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Plank 10 x max
- Farmer’s Walk max distance in 5 minutes [24+20]
11.8.18
One Kettlebell Workout week 2
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- KB Swing 15x10 [20] + Goblet 5-4-3-2-1-5-4-3-2-1-5-4-3-2-1 [20] + Push up 1-2-3-4-5-1-2-3-4-5-1-2-3-4-5
- Cook Drill (Waiter’s Walk + Rack Walk + Suitcase carry) 10 minutes [20]
13.8.18
One Kettlebell Workout week 3
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push ups 1-2-3-4-5
- Farmer’s Walk max distance in 10 minutes [24+20]
14.8.18
One Kettlebell Workout week 3
- Naked TGU x 3
* Mobility, Hip hinge drills, Prying Goblet
* 3 rounds: KB Swing 15 x 10 [20] + Goblet 5-4-3-2-1 [20] + Plank max time
* 5 rounds: 2 Arm Cook Drill (OH Walk+ Rack Walk + Farmer’s Walk) [24+20]
16.8.18
One Kettlebell Workout week 3
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push ups 5-4-3-2-1
- KB Push Press 3 x 1 [20+24]
- Farmer’s Walk max distance 10 minutes [24+20]
18.8.18
One Kettlebell Workout week 3
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push ups 5-4-3-2-1
- Cook Drill 10 minutes
20.8.18
One Kettlebell Workout week 4
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 2 rounds: KB Swing 5 x 15 [20] + Goblet 5-4-3-2-1 [20] + Push ups 5-4-3-2-1
- Cook Drill 10 minutes
21.8.18
One Kettlebell Workout week 4
- Naked TGU x 3
- Mobility, Hip hinge drills, Prying Goblet
- 5 rounds: KB Swing 3 x 10 [20] + Goblet 3-2-1 [20] + Plank 3 x 15 sec
- Suitcase carry [20] 10 minutes