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Monday 10/17/16

Shout out to everyone that came to the park on Saturday!! We hope you enjoyed the secret squirrel advanced kettlebell lesson!

Training Tip from Greg Everett – “With regard to training sessions, one frustratingly common mistake is rushing the completion of a lift. This can be the hurry to get a lighter warm-up lift done as quickly as possible as if it’s meaningless, failing to go through the same routines a lifter would use on a heavier attempt. These routines should be exactly what the term means: routine. That requires practice, and a lot of it. Approach and perform every single snatch the same way, whether it’s 50lbs or 150lbs. This kind of consistency and attention to detail carries over and makes a difference when it counts.”


Jump Rope 3 Minutes

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk
10 yd Panther Crawl
10 yd Frog Hop
10 yd Backwards Panther Crawl


Levels 3/4

Take 15 Minutes to work up to a heavy single Squat Snatch.
Then 6 Minutes E2MOM
3 Squat Snatches at 85% of today’s heavy single

Level 2

3 Power Snatches at 85% (calculate from most recent 1RM)
Rest 30 seconds
30 second Hanging L

Levels 0/1

5 Kettlebell Clean + Squat (Double KB)
Rest 30 seconds
30 second Hanging Knee Tuck
Rest 60 seconds


“Crush Slow”

Levels 3/4

12 Minutes E2MOM
5 Power Snatches
15 Wall Balls

L4 – 135/95
L3 – 115/75

Levels 0-2

12 Minutes E2MOM
8 Double KB Clean and Push Press
20 Air Squats

L2 – use the heaviest KBs you can get a set of ten with
L0/1 – if necessary, 5 single KB C+PP per arm, then 15 air squats.