Congrats to our new Level 1s: Anna & Erika and Level 2s: Andrew, Nicole & Andrew!! And actually, welcome to Nicole & Andrew. Their first class was the Level 2 test last night…pretty impressive. All five athletes passed their respective tests with 10/10. 

This complex has given a lot of people trouble over the last four weeks.  Approach it with care to make progress without trashing your low back. Try to keep the same weight the entire time–rather than dropping down to a lighter bell to complete all the reps, reduce the reps and go through the complex just 3 times per set, or rest a little longer before starting. Remember the complex is over the moment you put the bells down; you can’t stop halfway through the set and rest and then finish. 

Intro to the Barbell: This Saturday at 10:30 am. Please get signed up if you plan on attending this free class. 

Read – After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight from the NY Times.

Warmup
3 Minutes Jump Rope
Hip Mobility Series
10 Down dog Push-ups

5 x
1/1 Turkish Getups

Lift
Levels 2-4

5 – 5 – 5+ (AMRAP last set, switch to push press once you can’t get anymore strict)
Press (60-70-80%) use new 1RM

Levels 0/1

5 x 5
Single Kettlebell Press R/L

Conditioning

Double Kettlebell Complex

25 Minutes AMRAP
Alternate with a Partner

5x unbroken
1 Swing
1 Clean
1 Squat
1/1 Lunge R/L
1 Push Press

Level 0/1

Same complex with a single bell, no partner. Do one side 5x then rest 30 seconds, do the other side and rest 30 seconds, repeat for 25 minutes.