COACH BRIEF — FRIDAY

CYCLE 2 · WEEK 4

SUPERB STRENGTH — KETTLEBELL COMPLEX

COACH FOCUS

• Today is about movement quality, control and efficient transitions.

• The complex should be performed continuously with good technique.

• Build the load gradually across the 5 sets.

• Athletes using two kettlebells should maintain a strong front rack and stable core.

• If using one kettlebell, keep the same movement quality and control.

WATCH FOR

• Losing the brace during Deadlifts and Swings.

• Poor rack position during Hang Cleans.

• Pressing with excessive back extension.

• Turning the Swing into a squat.

• Rushing transitions and losing control of the kettlebells.

KEY MESSAGE

Stay strong and controlled through the entire complex. Quality before load.

SUPERB INTENSITY — KETTLEBELL ENGINE

COACH FOCUS

• This is an 18-minute AMRAP focused on grip, core and engine.

• The biggest priority is finding a sustainable pace.

• KB Swings should be efficient and ideally performed in large, manageable sets.

• Toes-to-Bar should be broken before grip failure.

• The 200 m Single-Arm KB Farmer Carry should be controlled with a strong posture.

• Athletes can switch arms as needed during the carry.

WATCH FOR

• Swing technique breaking down due to fatigue.

• Going to failure on Toes-to-Bar.

• Excessive leaning during the Farmer Carry.

• Holding the kettlebell on one side for too long.

• Long transitions between movements.

KEY MESSAGE

Keep moving, manage your grip and don't let the first 5 minutes dictate the next 13.

COACH CUE

“Smooth swings, smart breaks and a strong carry. Stay consistent and keep moving for all 18 minutes.”