Russian Bell Ringer

Tuesday – April 17, 2018 – 180417
Context: Practice – Moving with strict form (even on burpees) can still produce intensity
Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press
Mobility: Hip
Skill Practice Warm Up: none
Strength: 3×4 and 3×3 Squat clean 9 of 11 (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 80-90% of max)
Super Set: 6×5 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Russian Bell Ringer”
For time – 6 rounds
8 strict burpees (full squat, full push-up, full jumping jack, for each rep)
12 Russian kettlebell swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 minutes, about 1:30 per round. Scale Up: 70/53lb kb
Compare to: December 9, 2017
Coaching Tips: Strict burpees are completed as a full squat, hands placed on the ground, jump out or step out to plank position, strict push up, feet back to bottom of squat, then stand and jumping jack. If strict push-ups can’t be performed, set up next to a tall box or wall and perform an air squat with an angled push up (no knee push-ups). As usual with push-ups, make sure your elbows don’t flare out too wide and put stress on the front of the shoulder. Move fast on the kettlebell swings since most people will slow down on the strict burpees in the later rounds as the push-ups get hard.
Optional ‘Cash Out’ or Hypertrophy: 2 min cal row, 1 min double unders, 2 min cal row, OR 3 sets of 10 narrow grip chin ups in a super set with 12 loaded GHD sit ups
“By the Numbers” Book References: Burpee p. 415, Kettlebell Swings p. 277