Try this one

JM plus 10 BW squats, 10 BW Sumos & 10 BW Boot strappers
10 Bear squats, 10 Bicycles in down dog,
5 pump & pry, 5/5 closed chain elbow circles & 5 dive bombers
Hip flexor stretch

Arm bar
5 mins light GUs
3/3-light OH WMs
3/3 halos
5/5-sling shot
5/5-knee sling shot
5/5-figure 8s
5/5-figure 8 to catch

2x10-uneven swings (two bells of different weight, one in each hand)
2x10-/10-side-step swings (one bell, tap feet to one side 10x, then the other)
2x10-alternating hands swing (one bell, switch hands at the top of each swing)
2x10/10-one-hand swings (one bell, swing R 10x, then switch to swing L 10x)
2x10-heavy swings (two hand swing a bell one size heavier than last set)
2x10-heavier swing (two-hand swing a bell one size heavier than last set)
rest & repeat one more time through

2x3/3-MP (one clean, three presses in a row on each side)
2x3/3-alternating renegade row, alt ren row holds, or double bent row
2x3/3-1 leg deadlift
2x3/3-front squat (clean bell to one side for 3 reps in a row, then the other for 3)
rest & repeat one more time through

JM (3 reps each of 3 of your favorite drills)
Frog
hip flexor stretch

Final Wednesday night Freebie Class

We had a brand new face tonight, so it was back to the drawing board for everyone! A solid review of the basics never hurt anyone.

• Mirror Image Swing drill
• about 10 two-hand swings
• Lying hip bridge drill
• about 10 two-hand swings
• Face-the-wall squats
• about 10 two-hand swings
• vertical jump drill
• about 10 two-hand swings

for my old hats (while the newer students & I worked on more swings):
8/8; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1-snatch

• Breaking down the get-up, step-by-step, with no bell, once through on each side
• Working the get-up straight through 3x on each side, switching sides after each rep; the seasoned students with a bell, newer without.

10/8/6/4/3/2/1-sumo DL
superset with
10/8/6/4/3/2/1-two-hand swing

For the new students:
3/3; 2/2; 1/1-press
superset with
3;2;1 goblet squat (front squat with holding the bell by the horns

seasoned students:
5/5; 4/4; 3/3; 2/2; 1/1-C&P
superset with
5/4/3/2/1-goblet squat

A mixed bag

With advanced kettlebellers & brand-new bellers in the same class, it can be a challenge to give both a good workout. But it can be done! Here's how:

5 minute heel to head joint mobility (JM)
5 minute get-ups
*teach those brand-new to get-ups without a bell while the others move at their own pace

3x5/5-snatch
3x10-swing
*the brand-new do active rest while the more advanced do snatches
*that's right, no rest for the advanced, we all swing at the same time!

3x5-swing/two hand clean/FS/press
3x5/5-reverse lunge
*the brand-new only do a front squat and overhead press with the bell by the horns
*the advanced do their lunges with the bell in the overhead lock-out position, the newbies hold
bell in the rack

3x3/3-see-saw press
3x3/3-1 leg deadlift
*help the newbies with getting their second bell up into the rack for presses

2x3/3-low windmill (WM)
2x3/3-overhead WM
2x3/3-double WM
*newbies do the first set without any bell, the second set with a bell in the low position, and the third set with the bell overhead (if they are successful with the first two sets)

1x3/3-get-ups
*newbies without a bell if they're looking shaky

quick JM cool-down

Enjoy at your own risk!

6 for the morning...

JM

5x1minute- swing

3x3/3-1 leg, 1 arm press
3x3/3-1 leg DL (deadlift)

3x5-thruster/renegade row/sumo DL (single or double bells)
3x20 seconds- standing hot potato

3x3/3-reverse get-up/get-up/overhead carry around the BB court

JM

Enojoy at your own risk!

Three new faces tonight!

Heel to jaw joint mobility (JM)

Swing demo & drills

4x through
30 seconds of work followed by 30 seconds of rest/transition:
two-hand swing
press on one side
sumo deadlift
push-up
walking lunge
crush curl

2x through
30 seconds on/off:
alternating swing
crush row
overhead carry
plank
two-hand swing
rack carry

JM:
ankle tilts
toe pulls
hip pendulums
thoracic glides

4 for Saturday

JM, BW Squats, BW Sumo, BW boot strappers

3x3-jerks
3x3-dbl straight leg deadlift
3x3-dbl snatch

10/1/10-dbl high swing/dbl thruster/dbl bent row
9/2/9-same as above
8/3/8
7/4/7
6/5/6
5/6/5
4/7/4
3/8/3
2/9/2
1/10/1

JM

Wednesday Night-ers

Joint Mobility (JM)
1x3/3-get-up

1x3/4/5-see-saw press
3x5-double push press

3x3/3-reverse lunge
3x3/3-double kickstand lunge

3x5/10/5-medium swing/heavy swing/medium swing
3x5/5-snatch

farmer's & overhead carries

JM (with intergrated mobility)