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Kettlebell Training 03 – 08 February

Workout 1:

(Use either a 16, 20, or 24KG KB)

Place two kettlebells approximately 50 meters from another one to complete this workout and then start with a third one…so that you have a total of 3 kettlebells.  If you don’t have three kettlebells just mark two spots 50 meters away from each other and use the one or two kettlebells you have.

1st Set

5x Clean (L/R), 5 Snatch (L/R), 5 Rack Squat (L/R)…once you are complete with this set walk with the kettlebell in the rack to the 2nd kettlebell (changing arms once during the walk to the other kettlebell and then start the 2nd set)

2nd Set

10x Clean (L/R), 10 Snatch (L/R), 10 Rack Squat (L/R)…once you are complete with this set walk to the 1st kettlebell in the ‘waiters’ carry (change arms once during the walk back to the 1st kettlebell)

3rd Set

10x Double Arm Swings, 10x Single Arm Swings (Left), 10x Single Arm Swings (Right), 10x Goblet Squats (do a farmers carry switching arms once to the 2nd kettlebell)

4th Set

20x Double Arm Swings (every 5th rep do a clean and press instead of a swing…so it would look like this reps 1 – 4 double arm swings, 5th rep is a clean and press, reps 6 – 9 double arm swings, 10th rep is a clean and press)

End of the workout!

Workout 2:

(Use a 16, 20 or 24KG KB)

1st Set:

10 Single Arm Swing (Right) + 5 Push Presses (Right)

2nd Set:

10 Single Arm Swings (Left) + Push Presses (Left)

Repeat these two sets 4 more times for a total of 10 sets…rest approximately 60 seconds in-between each set

 

Workout 3:

(Use a 16, 20 or 24KG KB)

Do 5 single arm swings, 3 cleans and 1 press at the top of every minute for 30 minutes (alternating arms each minute)

 

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