12/19 Mobility Monday and Happy Birthday Jessie K.!

It's Mobility Monday and today's video is with Dr Ryan DeBell of The Movement Fix. Today's video discusses low back pain associated with kettlebell swings. There are many casues of low back pain, and sometimes ketllebell swings can smoke your low back. Watch the video to see why this happens. Your coach will watch you in class today and will let you know if you're compromising your low back stability.
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Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​​

Level 1

• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb 

​Level 4

• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then, 
As many rounds and reps as possible in 6 min of:
12 Ketllebell Swings 1.5/1pood
10 Kettlebell overhead squat - 5 each arm
Rest 3 mins
As many rounds and reps as possible in 6 min of:
2 Sled pulls 45/35#
12 Russian seated twists 45/35#
Today's workout is testing our metabolic engines, core and shoulder strength and stability. We are also working power, speed, coordination, flexibility, and balance. 

Happy Birthday Jessie Knowles!

May your special day be filled with love, laughter, good food, good drink and perhaps a few kettlebell swings:)