Warm-up: 4rds
Kettlebell Complex
8x swings left hand
8x lunges with bell in left hand
8x single arm press with left hand
8x slashers
Repeat on other side
Training:
1) 5 rounds - upper strength
5x Atomic Scotty Bob (#35, #15)
3x Sandbag 1/2 moons
5x Shoulder Dislocates
2) Countdown - 15, 14, 13......5
Swings (#35, #15)
Med ball Slams (#12, #8)
3) 3 rds - Lower Strength
10x Lunging Waiter Walk
10x Single overhead dumbell squat
8x squat jumps
10x Jane Fonda Circles (10x each side)
Comments:
Atomic Scotty Bobs? No he is not an astronaut or super hero. A Scotty Bob is and Renegade Row with a push up thrown in. See www.mtnathlete.com for a video of what it looks like. Make it Atomic by bringing your knees to the opposite elbow. Row, Row, push-up, k2E, k2E = 1 Atomic Scotty Bob!
Stack them with some 1/2 moons, and mobility and you got a real grind of a complex. Core is super engaged during the ASB's.
In the work capacity circuit place the medicine balls about 50 meters from the bells. The athlete can adjust his rest by adjusting his speed. This is a rounds for time style circuit so bring the heat guys.
The final circuit should be kept light and have the athletes work on their hip mobility during the 1 arm overhead squats. The jumps give it a nice burn at the end.