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Kettlebell Training For 13 – 18 JAN

Kettlebell Workouts for the Week:

Notes Applicable for Each Workout:

*Daily Standard W/U: Halos (3 L/3R), 3x Goblet Squat W/Light Bell (Pry Your Hips Open At The Bottom)

*Rest Enough To Start Each Set Feeling Strong, Not Winded

 

Workout 1:

Swings & Presses (Use a 16KG, 20KG or 24KG KB)

5x Sets of:

10x One Arm Swings + 5 Presses Right/Left Arm

 

2x Sets of:

25x One Arm Swings Right/Left (Each 5th Repetition do a Clean…so on the 5th, 10th, etc.)

 

 

Workout 2:

Swing, Clean, Snatch (Use a 16KG, 20KG or 24KG KB)

8x Sets of:

5x Swings, 5x Cleans, 5x Snatches Right/Left Arm

 

Pause Repetition Presses (Use a 16KG KB or the Lightest KB That You Have)

3x 5 Repetitions Right/Left (Pause at 3 Different Locations on the Press Up…No Pauses on the Way Down)

 

Workout 3:

Swings & Squats (Use a 20KG or 24KG KB)

10x Sets of:

1st Set – 10x 2 Arm Swings + 10 Goblet Squats

2nd Set – 10x 2 Arm Swings + 1 Goblet Squats

3rd Set – 10x 2 Arm Swings + 9 Goblet Squats

4th Set – 10x 2 Arm Swings + 2 Goblet Squats

5ht Set – 10x 2 Arm Swings + 8 Goblet Squats

6th Set – 10x 2 Army Swings + 3 Goblet Squats

7th Set – 10x 2 Arm Swings + 7 Goblet Squats

8th Set – 10x 2 Arm Swings + 4 Goblet Squats

9th Set – 10x 2 Arm Swings + 6 Goblet Squats

10th Set – 10x 2 Arm Swings + 5 Goblet Squats

 

 

 

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