A few weeks ago, the coaching staff at BBCF was lucky enough to have Kelly Adcox come in and do a kettlebell workshop with us based on a program by Jeff Martone called the Tactical Athlete. The knowledge we gained is only going to make all of you BBCF athletes that much more unstoppable, and the instruction by Kelly was phenomenal. Fun, understandable, intelligent, hard, enjoyable. Can't ask more from an instructor!! THANKS KELLY HFY!!!
Strength:
Squat cleans
5-5-5-5-5
Metcon:
Kelly KB Ladder
4x
1-2-3-4
KB clean and press each side AHAP
Tactical athlete pull up / strict pull up
400m run
So, you will do one KB clean and press right arm, one left arm, one tactical pull up, then two on each arm, two pull ups, then 3, then 4, then run!
I freaking love kettlebells and can't wait to introduce more and more to you!
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