Tomorrow we will be introducing you to some Evolution Kettlebell Groundwork (EKG) movement. The first of many movements that we will teach you is the full sprawl with Kettlebell (KB) cleans. The sprawl skill will test your cardiovascular system and coordination while reinforcing proper vertical pulling mechanics. The sprawl is about power and confidence in transition…being able to go from vertical to horizontal quickly and efficiently is a trait of true athleticism.
Strength:
Push Press 5×5 (70-75%)
Skill:
Tabata (4 rounds) 20 seconds of work follow by 10 seconds of rest
MB Cleans & Evolution Kettlebell Groundwork (EKG) Full Sprawl with KB Cleans (click on link)
Demo of Full Sprawl with KB Clean
Full Sprawl Steps:
- First go into a squat position
- Replace your feet by placing both hands on each side of the Kettlebell
- Shoot your legs straight back as if you were going to perform a burpee
- Bend at the hips until thighs hit the ground
- Shot knees back to original squatting position
- Hold the squat section for a split second
- Grab the Kettlebell handles with both hands
- Similar to a MB clean stand and aggressively shrug shoulders followed by a high arm pull
- As the Kettlebell floats drop under it in a squat
- As you drop release the handles and catch the Kettlebell with elbows in
- When you ascent from the squat release the Kettlebell and catch it by grabbing the handles as you stand and you open your hips
- Squat down with the Kettlebell and set on the ground and stand up back to starting position with no Kettlebell
MetCon:
15 Min AMRAP
2 Min Max Effort Cal Row
20 Push Up (Hand Relase)
15 Box Jumps 30/24”
Score = total reps completed (counting Cals)
