Saturday 260103

In today’s workout, your kettlebell is going to be your best friend. The loading should be moderate and allow you to complete your swings and squats in 2 sets or less. For the Turkish get-ups, perform all reps on one arm before moving on to the other. Rest as needed between reps. Remember that one full Turkish get-up is standing up with the kettlebell overhead and then returning to the starting position. Scaling: Reduce the loading of the kettlebell. Reduce the reps of each movement. To reduce the complexity of the goblet squats, decrease the range of motion by squatting to a target. In case of injury or limitation, for the Russian kettlebell swings, perform kettlebell deadlifts or single-arm Russian kettlebell swings. For the goblet squats, perform goblet lunges or air squats. For the Turkish get-ups, perform kettlebell windmills.

For time: 30 Russian kettlebell swings 30 kettlebell goblet squats 5 kettlebell Turkish get-ups, right arm 5 kettlebell Turkish get-ups, left arm 20 Russian kettlebell swings 20 kettlebell goblet squats 4 kettlebell Turkish get-ups, right arm 4 kettlebell Turkish get-ups, left arm 10 Russian kettlebell swings 10 kettlebell goblet squats 3 kettlebell Turkish get-ups, right arm 3 kettlebell Turkish get-ups, left arm ♀ 35-lb kettlebell for the swings and 26-lb kettlebell for the Turkish get-up ♂ 53-lb kettlebell for the swings and 35-lb kettlebell for the Turkish get-up

For time: 20 Russian kettlebell swings 20 kettlebell goblet squats 4 kettlebell Turkish get-ups, right arm 4 kettlebell Turkish get-ups, left arm 15 Russian kettlebell swings 15 kettlebell goblet squats 3 kettlebell Turkish get-ups, right arm 3 kettlebell Turkish get-ups, left arm 10 Russian kettlebell swings 10 kettlebell goblet squats 2 kettlebell Turkish get-ups, right arm 2 kettlebell Turkish get-ups, left arm ♀ 18-lb kettlebell for the swings and 10-lb dumbbell for the Turkish get-up ♂ 26-lb kettlebell for the swings and 15-lb dumbbell for the Turkish get-up Coaching cues: For the kettlebell Turkish get-ups, take your time. Direct your attention to the kettlebell and focus on keeping the load over your body at all times.