Name: Playbook - Legal Weight - W2/D2
Uploaded: 2024-04-27T01:18:41.024Z
Duration: 60 min
Description: W2/D2

weeks 1 & 2 will be the same. use this time to perfect your technique before we up the weight in weeks 3 & 4

Start with a single arm swing, switch hands by doing a rotational clean, switch hands again by doing a rotational snatch and back down to a single arm swing

Kettlebell Flow (swing, tactical clean, tactical snatch)

Take a wide stance. Place KBs about 2 feet in front of you. Grab onto the KBs with a neutral grip. Drop hip & swing both KBs through your legs & power them back through using your hips.

Dual Kettlebell Swings

Circuit 1

Start with the bell 1-2 feet in front of you. Single arm swing, into a punch through, snatch, rack it into a lateral cossack, hip bridge, swing leg under into a half kneeling swing & catch with the other side. Repeat

Kettlebell Flow *punch through,snatch,rack,lateral cossack..

Take a wide stance. Swing KBs through & power through the hips. Shrug shoulders and you pull the KBs up to a front rack position. Keep the KBs close to your body throughout the clean to avoid wrist slamming.

Dual Kettlebell Cleans

Circuit 2

Hold KB close to your body. Legs hip width apart. Squat down to parallel

Kettlebell Goblet Squat

Wide stance, hinge back as you row the KB with one arm. As you descend,release the KB & catch with the other hand. Repeat.

Kettlebell Ballistic Row

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.