Kettlebells 1 RM work
Your kettlebells 1 RM work for today is a vital link to superior strength and balance. Single arm kettlebell work is a way of training that relies on full-body exercises where the weight is held only on one side of the body. Offset loading with upper and lower body exercises not only works the prime movers—chest, shoulders, back, thighs, butt, and hamstrings—but also challenges your abdominals to maintain a strong, tall and stable torso. By lifting weights in this fashion, your abdominals constantly must react to the shifting load placements. As a result, they get attacked from every angle. The offset position of the kettlebell challenges you to balance the weight overhead and provides unique dynamics, impossible when using dumbbells.*
The kettlebell is a wonderful tool for optimizing shoulder health. Arguably, the Turkish get up (TGU) is the most important of these exercises. The TGU enhances and optimizes rotator cuff (RTC) muscles function by moving through a broad range of motion while the RTC is firing and stabilizing the entire time. There are a large number of muscles involved in optimal shoulder joint function. The RTC muscles are vital for the normal joint mechanics of the shoulder. The RTC is also a common area of dysfunction. It consists of only four muscles: the supraspinatus, infraspinatus, subscapularis, and teres minor. Not only does the TGU fire the RTC the entire time, but the weight bearing positions are outstanding for scapular stability and strength. The important thing is to get this exercise right and not rush it as you’re moving through each transition in a slow, controlled motion.**
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Wednesday’s WOD
Kettlebells 1 RM Work
Find 1 RM Of:
Snatch
Turkish Get-up
Clean and Jerk
Make sure that fundamentals are SOLID
Double WOD:
#1
21-15-9
Kettlebell Swing (53/70)
Walking Lunge with Kettlebell at Chest
(Coaches’ note: WOD #1 should take about 3-4 minutes max, scale accordingly)
Rest 1 Minute
#2
5 Minute AMRAP
1 Turkish Get-Up/Side – as heavy as possible. Or sub 3 Snatches per side if athlete needs Snatch Practice
5 Ring Dips (scale to parallettes or boxes, or push-ups)
Barbell Club
Behind The Neck Push Jerk + Overhead Squat. Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk
Front Squat 4 x 2
Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week
2015 05 05