Workout: June 18, 2011


3 sets of pull-ups

Practice: kettlebell clean and press

21, 15 and 9 reps of:

Kettlebell swings

Box jumps

5 laps

Form notes: For the pull-ups, do 3 sets of max reps. If you are using assistance, do a minimum of 5 reps, and select the form of the assistance that will allow that. For others, consider weighted pull-ups, towel pull-ups, typewriters, commando pull-ups, etc.

For the clean and press, practice the form and avoid letting the kettlebell flip over your knuckles to crash on your wrist. Work on perfecting a smooth transition where the kettlebell moves around the hand rather than over it. On the press, lock your lat and keep you elbow tight.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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