Capital Montessori Kettlebell Club. Gear

Date: 2026-05-09
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Flux, Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 4
Focus: Mastery, Technical Perfection, and Power Development

Warmup:

– Prying Goblet Squats: 2 x 5 (2-2-1 tempo)https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit
– Kettlebell Deadlifts (KBDL): 2 x 5, performed with the swing weight bell to reinforce the hip hinge pattern.https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit

The Thang (Week 2 of Volume Wave):

– Primary Driver: Heavy A+A Swings
– Total Volume: 20 sets.
– Protocol: Every 75 seconds (E1:15, O1:15) with 2 to 6 reps per set, focusing on explosive hip drive and maintaining the Lat Zip and Power Floor anchors.

– Path 1: Swing + Lower Complex
– Bulgarian Split Squats (BSS): 4 x 5/leg.
– Lunge Complex (Lateral + Rotational): 4 x 5/side.

– Path 2: Swing + Upper Complex (Press/Row)
– Military Press/Single-Arm Supported Split-Stance Row Complex: 4 sets of 3, 2, 1 Press/Row reverse ladder.

– Accessory
– Carries or Step Ups: 4 circuits of Choice (options include Suitcase, Farmers, Offset, Racked, Waiter, or Bottoms-Up Variations).

COT (Circle of Trust):

YHC eflected on the importance of looking for and remembering moments of joy even when facing difficult times.