20090612 – 05h30 – Bob & Weave

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JM & Warmup with an extra long set of snatches (100 each hand)

 

Take a rope and stretch it out at shoulder height. Now do the Boxing drill – Bob and Weave, but…with kettlebells(24kg). Using your LEGS (NOT your back), dip your head under the rope and pop it up again on the other side.

KB in (L)…50 reps

KB in (R)…50 reps

2xKB…100 reps

 

Repeat but standing on 1 leg

KB in (L)…50 reps

KB in (R)…50 reps

 

Back to 2 legged version, speed up

2xKB…100 reps

 

2H-SW…10…20…30….40…50

 

Bridge – 30 mins (Yes, 30 mins. This is the “wiggle bridge”, so you can switch from 1 arm to 2 arm “strict bridge” to the other arm whenever you feel like it. We did a position change every 30s). Great for the core!

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