WOW DOUBLES

This week's WOW (workout of the week) is a 2 for 1!
 Doubles are great in the retail world.
Who doesn't like a two for one?
 Doubles aren't so nice in the kettlebell world.
Doubles suck!
But doubles get you lean... Fast!

Here is part one of two - the "Double Down"

Intermediate workout

Warmup:
RKC mobility drills
Dead Lifts - 10 x 3
Two hand swings - 10 x 3

Double Swings - Light bells x 10
Double Front Squats - Light bells x 10

get loose, do 10 Push Ups

Repeat 3 times

Stretch


Advanced workout! If you do not know the form for these exercises, please refrain from this workout. My advanced level class endured this beast for 55 min today. Mops may have been necessary for clean up.

Warmup:

 - RKC mobility drills
 - 10 swings each side
 - 10 snatches each side
 - 10 swing to snatch each side

Technique:

- Double Snatch - practice for 10 minutes (no more than 5 reps at a time).
-  use a moderate weight that you can snatch easily
- shake it out and get loose in between each set.
- ensure proper bio-mechanical breathing match ant timing
- tame the arc

- Double Push Press - practice for 10 minutes (no more than 5 reps at a time)
- use bells that are difficult to military press
- Practice timing and bio-mechanical breathing match

Metabolic Push:

- Double Push Press x 10 with heavy bells
(at ten, switch to moderate bells)
- Double Snatch x 10

repeat with necessary rest for 10 min
(mop up sweat)

Push Up Test: as many push ups as you can muster in 5 min

Stretch & Decompress

This workout will get you to Cabo San Lucas and back!

In Strength & Health

Trevor