Spotlight Studio Session – Week Beginning 3/2/14

Here is this week’s focus session in the studio … the focus session is the main cross functional workout for the week.

We’ll try to start posting the weekly session for kettlebell, suspension and MMA themed training sessions soon!


For this one, we’ll use 1 or 2 kettlebells, a pair of fairly heavy dumbbells and the suspension trainer

Format… start each of the 5 rounds with 20 (advanced: 30)  two hand kettlebell swings.  5 rounds with descending rep counts of 10-8-6-4-2

Rounds consist of:

1.  Bent dumbbell row (left arm)

2. Bent dumbbell row (right arm)

3.  Suspension Inverted Row

4.  Goblet squat (if you can handle a heavier bell than the one you used from the swing, go for it!)


Before the cooldown, we’ll work through a bit of chinup/pullup progression and set a short and long term pull up goal.

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