Workout: June 18, 2011

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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.

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