Renegade

Everyday we see “them”…………..
You know who “they” are…………
“They” are the guys (typically) that walk into the gym with their belts and ipods ready to rock their next workout. All appears well in the world until the “workout” begins. A little flap of the arms, a slight tricep stretch and then they load the bar on the bench press with a 45lb. plate on each side for the “warm-up”!
Yep………still stuck in the box!

My client Dave, is nothing like this and today he ripped it up.

Static Holds
Dynamic Range of Motion Work
GPP for 2 rounds

Complex 1:
Kettlebell single-arm snatch 5x each arm
medball backwards scoop 5x
Kettlebell front squats 10x
* rested for 1 min. and repeated for a total of 4 rounds

Complex 2:
Kettlebell swings (two bells) 10x
meball woodchop 5x
Kettlebell push-press (two bells) 10x
* rested for 1 min. and repeated for a total of 4 rounds

Ab wheel roll-outs 3×12

It Rocked! He Rocked! And it was well outside the sqare box.

Shawn
the “burgh’s” kettlebell specialist
moody01db@yahoo.com

Tags: Kettlebell Complexes, kettlebell doubles, kettlebell snatch, Pittsburgh

This entry was posted on Thursday, October 29th, 2009 at 5:15 pm and is filed under Shawn Moody. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.