ICKB Girl demos Good vs. Bad form in Kettlebell Lifting

Practice
Air Squats
Goblet Squats
TGU
Dirty Cleans
Halo's
Figure 8's

Fun 4 2day112810

Repeat Set One before going into to set 2
When going onto set 2, only take 30 Seconds rest
Set One
1 Burpee
2 Swings into Goblet Squat
3 Jerks with Each Arm
4 SDLHP
5 Push Press or Snatch with Each Arm
6 Rows with Each Arm
7 2 KB Swing
8 Push Ups
9 Mountain Climbers Each Foot
10 One Leg Dead Lift
11 Thrusters with Each Arm
12 Windmills
One Minute Rest
Set Two
1 Windmill
2 Thrusters with Each Arm
3 One Leg Dead Lift
4 Mountain Climbers Each Foot
5 Push Ups
6 2KB Swings
7 Pullups
8 Snatch
9 SDLHP
10 Jerks w/ each arm
11 Swings into Goblet Squats
12 Burpees
30 Sec Rest

Fun 4 2 Day 112710

20 Minutes Constant Movement Universal Strenght Apparatus & Other Body Weight Movements!

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1 Burpee
2 Swings into Goblet Squat
3 Jerks with Each Arm
4 SDLHP
5 Push Press or Snatch with Each Arm
6 Rows with Each Arm
7 Kettlebell Swing
8 Push Ups
9 Mountain Climbers Each Foot
10 One Leg Dead Lift
11 Thrusters with Each Arm
12 Windmills

Fun 4 2day 112510

30 Minutes Sprints,,Sprint to Stop Sign, Walk to Next Stop Sign, Repeat

6 Minutes Jerks 20 RPM
6 Minutes Snatch 20 RPM

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Every Two Minutes – 10 Rounds
1 Press Right
1 Left Rear Lunge
2 Press Right
2 Left Rear Lunge
3 Press Right
3 Left Rear Lunge
1 Press Left
1 Right Rear Lunge
2 Press Left
2 Right Rear Lunge
3 Press Left
3 Right Rear Lunge

Even Rounds; Lunge Before Press

Fun 4 2day 112310

Universal Strength Apparatus
Constant Motion
Push Ups
Pull Ups
Pistols
RDL w/ Big Reach
Dips
Reverse Fly
Supinated Pull Over
Body Twist
Triceps Press
Biceps Curl
Hip Rolls Out & In

Fun 4 2day 112210

5 Ladders - 5 Rungs
OA Press
15 - 25 Swings

FUN 4 2DAY 11-1-10

At your own Pace – Shoot 4 WKC
Stop short of Failure
Dirty Cleans
Jerks or Push Press
Half Snatch

FUN 4 2DAY 103110

USA 45 SECONDS WORK 15 REST 1-3x
Pistol into RDL -EACH LEG
Snatch
Trocep Press
Straight Arm Pullover
Front Arm Circle
Bicep Curl
Row

FUN 4 2DAY 103010

2 KB On the minute 20 Minutes
Clean to Rack @ Press
1 Press L & R
20 Swings
2 Press L & R
20 Swings
3 Press L & R
20 Swings

FUN 4 2DAY 102910

Ladders ---3 rungs 1X 5 rungs 4X
One Leg Dead Lift
Clean & Press

FUN 4 2DAY 102810

10 clean & jerks
400m run
21 kb swings (36lbs)
12 pullups
3 rounds

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5 X 5 Left & Right
Floor Press W/ 5 Pull Ups
Over Head Lunge W/ 10 PullUps
Windmill W/ 7 Chip Ups

10 Minutes 10 RPM
Long Cycle Jerk
Rest One Minute

5 Minutes
20 RKC Swings On the Minute