Kettlebell Infused Sprints

Kettlebell Infused Sprints

An 8-pack o’ PAX this morning at a beautiful 55 degree Spring morning. A perfect day to
wreck yourself of some KBs and sprints. After a thorough disclosure, we were off:

Warmup (all in cadence)

• Warm-up Lap (just to allow time for Tootie to park and join.)
• Slow Sumo Deadlift x 7
• Side Straddle Hop x 15
• Prying Squat x 7
• Merkin x 15
• Two Hand Overhead Press x 7
• Arm circles x 15
• Waiter Carry L x 30yds
• Waiter Carry R x 30yds
• Racked Carry L x 30yds
• Racked Carry R x 30yds
• oh look, we’re at the fields…

Main Event

The below looks a lot easier than it is. Really getting after it and goading yourself on each effort is mentally challenging and physically demanding. We rested adequately between sprints modifications (“mods”) so each one could be 100% effort.Here is the series of sprint mods we did:

Mod One

• 20 one arm swings (switching every 5)
• broad jumps to the cone (20m)
• sprint 50 meters to the half field (50m)
• backwards sprint to the cone (20m)
• 20 one arm swings

Mod Two

• 5 KB Jumpsquats
• 5 KB Squats
• 5 Jump squats
• 5 Squats
• Sprint 150 meters

Mod Three

• 10 Snatch L
• 10 Snatch R
• 10 Clean L
• 10 Clean R
• 10 Swing L
• 10 Swing R
• Sprint 70 meters
• Sprint backwards 70 meters
• 10 Swing L
• 10 Swing R
• 10 Clean L
• 10 Clean R
• 10 Snatch L
• 10 Snatch R

Mod Four

• 10 Sumo Deadlift High Pull L
• 10 Sumo Deadlift High Pull R
• 10 Clean and Press L
• 10 Clean and Press R
• Run 500 meters
• 10 Clean and Press L
• 10 Clean and Press R
• 10 Sumo Deadlift High Pull L
• 10 Sumo Deadlift High Pull R

Mod Five

• Sprint 150 meters

Mod Six

• Sprint 70 meters

Mary

• grab some fence, then 30-40 high leg lifts, civilian count.

Moleskin

Good group of regulars and some newish faces at the ‘hole this morning. There
was some mild forewarning of more running, but we only got 1.5 miles. These
miles were hard fought miles for the most part. Solid work from everyone today,
sprints are hard. Hard in a weird sort of mental way. If you don’t focus your
psyche on giving it 100, you’ll quickly devolve into a mere fast run and lose
the desired hypertrophic and metabolic effects that 100% effort, high heart rate
sprints can afford you. Nice range of ages today: Chopper and Frehley’s Comet,
both firmly in the Respect category, and Beaker, a lad of 23, who is blurry fast.

A quality performance from all age groups today, and minimal chatter during the
main event. Next week, Voodoo leads, then Pebbles. Both workouts promise to be
challenging and aggressive.

Announcements

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