Warm-up:

run 800 m
row 800 m
500 rope jumps
100 KB swings 25/35

Workout:

10 O/U squats R AHAP
10 O/U squats L AHAP
rest 2 min
8 O/U squats R AHAP
8 O/U squats L AHAP
rest 2 min
6 O/U squats R AHAP
6 O/U squats L AHAP
rest 2 min
4 O/U squats R AHAP
4 O/U squats L AHAP
rest 2 min
2 O/U squats R AHAP
2 O/U squats L AHAP
rest 2 min
1 O/U squats R AHAP
1 O/U squats L AHAP

Post weights used to comments.

Daily Extras - Repeat the warm-up post workout.

Workout Notes: 

  1. O/U squats are tricky. They are like OH squats in that some of you will struggle with having enough shoulder flexibility to do them. If you are one of those people, don't sweat it. It's not your fault. You were probably born that way. Try it as demo'd by Lou on the R. Yes, you can probably make strides toward having more flexible shoulders. Maybe even to the point that you'd be able to do this movement proficiently. However, some of will NOT. And efforts made toward gaining the flexibility to do this movement may undo your shoulders in ways which are NOT good.

  2. If you are one of the 3 in 10 who really don't have the shoulder flexibility to do this move, rest the OH weight on your shoulder instead, then proceed as demo'd. 

  3. It's best if you load both the OH & Under hands with the SAME weights today. 

NEW VIDEO!!

There are so many ways to swing a KB. Not all of them good. The older we get the more aptitude we have to injury if we aren’t careful with exercise. Here are “The 5 BIGGEST MISTAKES you can make SWINGING a KETTLEBELL Over 40!” Let us know if you think there are more, or what you consider the best way to swing the bell.

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