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Coach Karen Smith

Kettlebell and Strength Training

5/3/2017: Site Updates

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Over the next few weeks I will be updating some features on my website. Please message me if you have any questions or problems. Karensmithmsfg@gmail.com I have begun adding the VIDEO LIBRARY to the Membership portion of the site, thank you in advance for your patience as this is a lengthy ... READ the POST

2017: Week 18 Workouts

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Tuesday: 1. Farmer/OH Walks  x :15 sec r/l, Donkey Kicks x 10 Rest & Repeat x 3 2. Sumo Deadlifts x8, Push up x10 - Rest & Repeat x6 3. Heavy Clean x5, PP x5 - Rest & Repeat x4 Wednesday: 1. 1/2 Knee Woodchop x3, 1/2 Knee Press x5 - Rest & Repeat x3 2. HP/Catch & Squat ... READ the POST

2017: Week 17 Workouts

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Tuesday: 1. DSW x8, Kickstand x8, Dbl C&P x3, Suitcase Squat x8 - Rest & Repeat x3 2. Squat x10, Hold x8 - Rest & Repeat x4 3. Thruster x15, Burpee x10, Mt. Climber x10 - Rest & Repeat x4 Wednesday: 1. Snatch x10 ea, Jump 1 min, Russian x20 - Rest & Repeat x10 2. ... READ the POST

2017: Week 16 Workouts

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Tuesday: 1. 2H Swing x20, SLDL x10 R/L, 1H Swing x10 R/L, Rev Lunge x10 R/L - Rest & Repeat x4 2. 1 min Swing, 1 min Squat, 1 min Rest & Repeat x4 3. Swing-HP-SN x 1R/L, 2 R/L, 3 R/L 4. 1 C&P, 1 Burpee, 5 Squat (Repeat 3-5) Wednesday: 1. Clean, Press, FSQ 1,2,3,4,5 Rest 2. ... READ the POST

2017: Week 15 Workouts

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Tuesday: 1.DCL, DMP, FSQ, DPP, FSQ *90 sec Rest & Repeat x6 2. 3 R/L Clean, Swing, Snatch, Squat *Rest & Repeat x4 3. Walking Lunges x10ea, Star Jumps x10 *Rest & Repeat x5 Wednesday: 1. Goblet Squat x5, Lunge x10 each - Rest & Repeat x3 2. Swing, Clean, Squat, Press x10 R/L ... READ the POST

2017: Week 14 Workouts

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Tuesday: 1. :60 Jump rope, 10 heavy swings, 40 Russian twist, :60 rest - Repeat x6 2. Plank :30, Pushup x10, Tri Press x10 - Rest/Repeat x4 3. Mt. Climber x50, Lunge x10 - Rest/Repeat x4 Wednesday: 1. Snatch 10 R/L, Dynamic Lunge x10 R/L - Repeat x6 2. Swing x20, SLDL x5 R/L, BW Lunge x20 ... READ the POST

Week 13: March 28-April 3

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Tuesday: 1. HPx5, SN x5, MP x5, FS x5 - Rest 90 sec & Repeat x7 2. Lunges x10 R/L, Rows x10 R/L - Rest & Repeat x4 3. Swings :30/:30 - time 15mins Wednesday: 1. Swing Ladder 15 to 1 2. TGU 1/1 - 10 mins Rest as needed 3. Heavy Press x5 R/L, Sumo DL x1o - Rest & Repeat ... READ the POST

Excited to Share ……

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All workshops/courses & certifications that I will be instructing are listed on my calendar with links included. I will update throughout the year Click here to view April 30 - I have my friend/colleague coming to Dallas to instruct the SFL StrongFirst Barbell One Day Course. Register Oct ... READ the POST

2017: Week 12 Workouts

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Tuesday: 1. Thruster x10 R/L, Squat Hold :20 R/L, MP x10 R/L - Rest & Repeat x3 2. HP - Catch - Squat x15 - Rest & Repeat x3 3. Skate x40, Squat x10 - Rest & Repeat x3 Wednesday: 1. Sumo DL x10, Swing x40 - Rest & Repeat x4 2. Snatch x10 right, OH Lunge x10 right (repeat ... READ the POST

Updates

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The last quarter of 2016 was spent Recovering from a major surgery which gave me time to rest, reflect, plan and prepare for a busy year of travel and new projects. My first quarter of 2017 has been a time of Rebuilding my strength with patience and safe training . I have continued to instruct, ... READ the POST

2017: Week 11 Workouts

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Tuesday: 1. Swing Progression: 2H SW x20, H2H x20, 1SW transfer R/L x10 -Rest 1Arm x5 R/L, 1Arm x10 R/L, SW x20 -Rest Repeat x4 2. Calf Raise x20, Squat x10, Crossover x10/10, -- Rest & Repeat x3 3. TGU x5/5 with Snatch @ top Wednesday: 1. Rev Lunge :30sec R/L, 2h Swing x : 30sec, ... READ the POST

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