Well folks we have a landmark article for you all today, Skylar and I do our first collaborations on Old Country on why we do things the way we do. Definitely worth taking the time to read.
Old Country Strong - The Doc and Mule: Head Positioning in your KettleBell Lifiting
All I/C Tiers and Options
2x 50 Foot Heel to Hand Stretch
6 x 7 Kettlebell Floor Press
*Rest 30 Seconds Between Sets
*Post Weights Used and Results to Comments
Whats Posted below is meant to be performed as Strength Work. It is not performed for time but you will be Breathing hard as you move from station to station. Perform these 3 sets one after another only stopping between Movements to gather yourself to make sure each new mini set is performed Unbroken.
8 x Box Squat to Good Morning
15 x Double Kettlebell Rack Situps
14 x Alternating Kettlebell Rack Lunges (7/7)
35 x Air Squats
Box Squat to Good Morning- This is to be performed with a barbell. Make sure box height is set to where when sitting on the box hip is parallel to the knee. Reach back and perform a box squat and at the top of each rep perform a barbell good morning.
Double KettleBell Rack Situps - These Efforts are to be Performed Unbroken with minimal to NO resting during the set with the weight on your chest, pick your load correctly
Alternating Kettlebell Rack Lunges- Choose a weight that you will be able to perform unbroken while being able to maintain an upright torso and tight trunk with no/minimal lean back. Perform these by lunging forward and then driving lunge leg back to the starting position.
Air Squats - Yeah I know more Squats, just do them they’re good for you.
3 x 10 Ring Rows with a 1 Second Hold on top of Each Rep
*Post Results to comments
3 Minutes of Light Rowing or Airdyne