A Little Bit Softer Now

No items found.

Sun

Dec 15

Download the week Copy Full Page

Copy to clipboard

Workout

"A Little Bit Softer Now"

30-20-10:

Calorie Bike Erg

Russian Kettlebell Swings (70/53)

‍

Directly Into...

‍

10-20-30:

Calorie Bike Erg

Kettlebell Swings (53/35)

‍

Women's Calories: 24-16-8 / 8-16-24

‍

Time Cap: 25 Minutes

‍

KG | 32/24, 24/16

‍

"Sunday Runday"

Run 2-3 Miles

‍

KG | N/A

‍

AGE GROUP

13-15 & 55+ | (53/35) & (35/26)

‍

KG | 24/16, 16/12

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a fun pyramid workout that can be treated as a recovery day. Note the first half of the workout starts with a heavier kettlebell and completing Russian swings, then switching to the lighter kettlebell completing full American swings. We have a wide target range today because this workout can be attacked or treated as a recovery day.

Scoring

Score | Time

Movements

Target Score | 12:00-20:00

Stimulus | Recovery [RPE 2-3]

Bike | 3-2-1 Minutes / 1-2-3 Minutes

Kettlebell Swings | Able to complete sets of 10 unbroken for both variations.

Strategies

The One | Teaching Focus

Hip Extension

Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.

Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

Modifications

KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

‍

BIKE ERG

25/20-16/12-8/6 Calorie Ski
30-20-10 Calorie Row
25/20-16/12-8/6 Calorie Echo Bike
400m-200m-100m Run

Logistics

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

‍

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 9 minutes)

‍

General Flow 0:20 each

2:00 Bike
Arm Circles (Small to Large)
Scorpions
World’s Greatest Stretch
Good Mornings (Bodyweight)
Leg Swings (Front and Side)
Air Squats
Lateral Lunges
Glute Bridges
Inchworms to Plank
Hip Circles
Quick Feet Drill

Specific Warm-Up
_{(9-21 minutes)}

(9 - 19 minutes)

KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

5 Calorie Bike
5 Russian KB Swings
5 Calorie Bike
5 American KB Swings

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 50 minutes)

Look For‍

Calorie Bike | Steady RPM rate, encourage athletes to stay light on the pedals and pull the pedals in the bottom of the stroke.
KB Swing | Look for athletes to use their hips pop. We want explosive tension to be what drive the KB up.

Post Workout Clean Up & Chat (50 - 60)

_{Accessory Work}

Gun Show

[PART A]

3x15 Chest Supported Double Dumbbell Row

‍

Rest 1 Minutes Between Sets

‍

[PART B]

3x16 Cheater Hammer Curls (8/side)

‍

MINDSET

Buddha - "There are only two mistakes one can make along the road to truth; not going all the way, and not starting." - The biggest mistakes in life are not beginning a journey toward truth or giving up before reaching the end.

Additional Elements

Have questions?

Reach out!

Back to Home

Sun