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Betty... Redux

This version of Betty is a bit tougher than the one I posted back in November. Instead of using the same size bell for all 3 exercises, press, snatch & swing we will use appropriately sized bells.

So for the press you should use one that is easy to get 5 reps, for gals 8 or 10k for guys at least 16k. For the snatch you will most likely use the next size up or the 10 for gals & the 20 for guys. The swing would step up once again to the 12 for women and 24 for guys.

5 presses left & right as fast as you can with minimal tension - be as explosive as possible without using the legs.

10 snatches Left & right. Again as fast as possible, that means banging them out not using the more relaxed snatch technique used when doing 3 minute sets or longer. If you have problems going fast then do dead snatches.

15 swings each hand. There is only so fast you can go with swings but they should all be shoulder high.

You have 20 minutes to complete as many circuits as possible. Keep track of how many circuits you completed. You can rest whenever you want but try to get through a full round before resting.

Speed is of the essence but not at the expense of poor technique. You will get a bit sloppy but keep it safe.

Ready,set, go..... I'll wait.....

Are you done yet??

So rest for a few minutes and do as many pushups as possible in 5 minutes. I don't care if you have to go your knees, just do them, and don't forget to count.

A quick note on proper pushups. Hands are directly under the shoulders, middle finger points straight ahead. the fingers are spread so the thumbs point toward each other. The elbows point BACK. Do NOT flare them out, keep the pit of the elbow pointed forward and engage the lats. Move your whole body as a unit. The chin touches the floor.

Go!!!

Are you getting tired?? To bad, we have more work to do.

Ab wheel rollouts and renegade rows. You will do 5 rollouts as best you can followed immediately by 10 Renegade Rows, rows from a pushup position on the bells and rowing one arm then the other. Each arm will perform 5 reps.

Do a set of 5 ab wheel rollouts alternated with a set of 10 Renegade Rows for a total of 3 sets.

Thats it for today, you can follow up with a cool down routine, some QiGong,or light, easy walking.

Have fun and post the number of rounds completed & weight used in the press/snatch/swing portion as well as the number of pushups you did in5 minutes.

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