Name: Playbook - James Lawrence Iron Cowboy - W1/D3 BELL BASICS
Uploaded: 2022-09-15T18:03:14.973Z
Duration: 45 min
Description: W1/D3 BELL BASICS

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

Betty OK

BELL BASICS

2 Rounds of each section 
45 seconds work, 15 seconds rest

A.
- Kettlebell Swings
- Single Arm Swing – Clean (Right)
- Single Arm Swing – Clean (Left)
- Kettlebell Burpees OR Walkouts
- Tapping Planks OR Modified Tapping Planks

Rest 1 min

B.
- Alternating Swings
- Single Arm Clean – Squat – Press (Right)
- Single Arm Clean – Squat – Press (Left)
- Kettlebell Jump Squats OR Racked Squats
- Pull Under Planks OR Static Plank

Rest 1 min

C.
- Single Arm Swing – Half Snatch (Right)
- Single Arm Swing – Half Snatch (Left)
- Single Arm Kettlebell Press (Right)
- Single Arm Kettlebell Press (Left)

Rest 1 min 

D.
- Bird Dogs
- Forearm Side Plank OR Modified Forearm Side Plank (Right)
- Forearm Side Plank OR Modified Forearm Side Plank (Left)
- Dead Bugs

2 Rounds of each section 
45 seconds work, 15 seconds rest

A.
- Kettlebell Swings
- Single Arm Swing – Clean (Right)
- Single Arm Swing – Clean (Left)
- Kettlebell Burpees OR Walkouts
- Tapping Planks OR Modified Tapping Planks

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

Start with feet just wider than hip width apart. - Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell top naturally fall into the backswing, keeping forearm connected to the upper inner thigh in the backswing. 
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Turn the wrist to allow the bell to drop from rack position into the back swing and repeat, alternating one single arm swing and one clean.

Single Arm Swing – Clean (Right)

Single Arm Swing – Clean (Left)

- Start in standing position, with feet wider than hip with apart, placing a kettlebell on the ground between your feet.
- Engage core and bend forward to place hands down, in front of the kettlebell and jump back into strong plank position.
- Jump feet back in land beside the bell with hips low, back straight and head up.
- Place hands on the kettlebell handle, engage core and contract glutes to jump out of squat position.
- Quickly and gently place bell back down, hands beside the bell and back out into plank.
- Repeat as quickly as possible.

Kettlebell Burpees

- Start with a kettlebell arm’s length away above head, in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Keeping hips and shoulders level, reach one arm forward to tap fingertips onto the bell.
- Return to plank position and repeat on the other side.

Tapping Planks

Circuit A

2 Rounds of each section 
45 seconds work, 15 seconds rest

B.
- Alternating Swings
- Single Arm Clean – Squat – Press (Right)
- Single Arm Clean – Squat – Press (Left)
- Kettlebell Jump Squats OR Racked Squats
- Pull Under Planks OR Static Plank

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell (leaving the other corner open for the other hand when switching sides).
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell so that it is easy and natural to switch when the bell is parallel to the ground.
Switch hands when the bell is parallel to the ground (bell handle should be horizontal, not vertical).
- Keep core engaged throughout.
- Keep forearm connected to the upper inner thigh in the backswing. This is a hip hinging moving, not a deep squat.

Alternating Swings

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Squeeze glutes, push through heels, move through start position to lockout position by pressing kettlebell up above your head.
- Return to start position and repeat, this time dropping the bell into the back swing to complete the clean (not returning it to the floor).

Single Arm Clean – Squat – Press (Right)

Single Arm Clean – Squat – Press (Left)

- Hold kettlebell by the handle in both hands and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Jump Squats

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout. Place a kettlebell just outside the right arm at chest level.
- Maintaining a straight line in your torso (keeping shoulders and hips level and parallel to the ground), reach your left arm under the body, lift the kettlebell off the floor and pull it under the body, placing it just outside the left arm at chest level.
- Return hand to plank position and repeat on the other side.

Pull Under Planks

Circuit B

2 Rounds of each section 
45 seconds work, 15 seconds rest

C.
- Single Arm Swing – Half Snatch (Right)
- Single Arm Swing – Half Snatch (Left)
- Single Arm Kettlebell Press (Right)
- Single Arm Kettlebell Press (Left)

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell to naturally fall into the backswing, keeping shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Engage glutes and thrust hips forward guiding the bell upwards. Pull bell up overhead into lockout position (arm straight beside head, elbow locked out, wrist straight and palm forward).
- Lower bell into rack position (chest) and then into the backswing.
- Alternate one single arm swing with one half snatch.

Single Arm Swing – Half Snatch (Right)

Single Arm Swing – Half Snatch (Left)

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Lead with the elbow forward, using shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward).
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Kettlebell Press (Right)

Single Arm Kettlebell Press (Left)

Circuit C

2 Rounds of each section 
45 seconds work, 15 seconds rest

D.
- Bird Dogs
- Forearm Side Plank OR Modified Forearm Side Plank (Right)
- Forearm Side Plank OR Modified Forearm Side Plank (Left)
- Dead Bugs

- Start in tabletop position – hand under shoulders and knees under hips, core engaged.
- Lift right arm (using back of shoulders and upper back) and left leg (using glutes and hamstrings) parallel to the ground. 
- Pause and achieve a steady balance before returning to start position.
- Repeat with left arm and right leg.

Bird Dogs

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes.
- Hold.

Forearm Side Plank (Right)

Forearm Side Plank (Left)

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

Circuit D

W1/D3 BELL BASICS

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

W1/D3 BELL BASICS

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