Front Squats and a Running Clock

Strength WOD A1) Front Squat 22X1 x 8 reps / 20sec transition A2) Neg Pullup 61X1 x 3 reps; 20sec transition 4 sets MetCon 3 Rounds: In 3min: Run 200m 10 Push UPs 1 arm KB swings (53/35#) rest 1min The kettlebell swing is a great exercise for developing explosive hamstrings and when done in high reps incredible cardio and muscular endurance. Best of all it is pretty easy to learn and apply safely. It has many of the benefits of the kettlebell snatch without the technical demands of the snatch. No doubt the snatch is worth your time to learn, but the swing is the best exercise to put into play immediately while you work on snatches for down the road. Place one kettlebell between your feet. Push your butt back and bend your knees slightly to get into the starting position. Make sure that your back is flat and look down or at the floor slightly ahead. Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise so do not use a crush grip on the kettlebell and keep the arm loose.]]>