January 15th, 2018 By Pox

A balmy almost 60 degree AM greeted an unusually large group of Stoners (11 I think) for a Friday Bell-Buster workout.  The workout was a back to basics of the KB swing and it went something like this:

COP/Warm-o-ramma: SSHx15, cotton pickersx10, cosak squats x 10, merkinsx10, plank jacksx10

Detailed instruction on proper form for KB swings (both American and Russian styles).  Then onto EMOM: Every Minute On the Minute – Perform exercise and reps, when complete wait till next minute to repeat: if reps and weight are chosen wisely, first 3 min are usually easy, 4-7 are a workout, and you wish you would have done one less rep for 8-10.

10min EMOM KB swings: Individual Pax choose KB weight, #of reps (8-12 was typical count)

10 reverse crunch IC

10min EMOM KB thrusters: Pax could partner up for 2 bells in both arms or do single arms switching

10 reverse crunch IC

3min EMOM KB swings: Pax try to move up in weight and challenge themselves

1min KB squat holds

40 pretzel cruches

It was exciting to lead my first Bell Buster workout, sometime simple is best and when its KB swings you can really workout your body.  The KB swings and squat thrusters effectively work all muscles in the body so no need for anything more.  I liked how the Pax on the 3min EMOM got out of their comfort zone and started trying swings with good old RED and GREEN.  I was keeping an eye on everyones form and it definitely improved with all that work.  See you on Monday for the next installment!

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