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Kettlebell Training For 20 – 25 January

Workout 1:

Swings, Cleans & Squats (Use 16, 20 or 24KG KB)

10 Swings (Double Arms) + 5 Cleans (Right Arm) + 1 Rack Squat (Right Arm)

10 Swings (Double Arms) + 5 Cleans (Left Arm) + 1 Rack Squat (Left Arm)

10 Swings (Double Arms) + 4 Cleans (Right Arm) + 2 Rack Squats (Right Arm)

10 Swings (Double Arms) + 4 Cleans (Left Arm) + 2 Rack Squats (Left Arm)

10 Swings (Double Arms) + 3 Cleans (Right Arm) + 3 Rack Squats (Right Arm)

10 Swings (Double Arms) + 3 Cleans (Left Arm) + 3 Rack Squats (Left Arm)

10 Swings (Double Arms) + 2 Cleans (Right Arm) + 4 Rack Squats (Right Arm)

10 Swings (Double Arms) + 2 Cleans (Left Arm) + 4 Rack Squats (Left Arm)

10 Swings (Double Arms) + 1 Clean (Right Arm) + 5 Rack Squats (Right Arm)

10 Swings (Double Arms) + 1 Clean (Left Arm) + 5 Rack Squats (Left Arm)

 

Workout 2:

Single Arm Swings, Cleans, & Presses (Use 16, 20 or 24KG KB)

5 Swings (Right Arm), 5 Cleans (Right Arm), 5 Presses (Right Arm)

5 Swings (Left Arm), 5 Cleans (Left Arm), 5 Presses (Left Arm)

4 Swings (Right Arm), 4 Cleans (Right Arm), 4 Presses (Right Arm)

4 Swings (Left Arm), 4 Cleans (Left Arm), 4 Presses (Left Arm)

3 Swings (Right Arm), 3 Cleans (Right Arm), 3 Presses (Right Arm)

3 Swings (Left Arm), 3 Cleans (Left Arm), 3 Presses (Left Arm)

2 Swings (Right Arm), 2 Cleans (Right Arm), 2 Presses (Right Arm)

2 Swings (Left Arm), 2 Cleans (Left Arm), 2 Presses (Left Arm)

1 Swings (Right Arm), 1 Cleans (Right Arm), 1 Presses (Right Arm)

1 Swings (Left Arm), 1 Cleans (Left Arm), 1 Presses (Left Arm)

Workout 3:

Swing Challenge – Do 20 swings (either double arm or single arm it doesn’t matter which) at the top of every minute for as long as you can (not to exceed 40 minutes)

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