Training Blog
Kettlebell Training
3x Developmental Workouts
by
Dan Alder

Kettlebell Workout 1:

(Do this workout with a 16KG, 20KG or 24KG Kettlebell)

1st Set: 10 Cleans (Right then Left arm), 1 Press (Right then Left arm)

2nd Set: 9 Cleans (Right then Left arm), 2 Press (Right then Left arm)

3rd Set: 8 Cleans (Right then Left arm), 3 Press (Right then Left arm)

4th Set: 7 Cleans (Right then Left arm), 4 Press (Right then Left arm)

5th Set: 6 Cleans (Right then Left arm), 5 Press (Right then Left arm)

6th Set: 5 Cleans (Right then Left arm), 6 Press (Right then Left arm)

7th Set: 4 Cleans (Right then Left arm), 7 Press (Right then Left arm)

8th Set: 3 Cleans (Right then Left arm), 8 Press (Right then Left arm)

9th Set: 2  Cleans (Right then Left arm), 9 Press (Right then Left arm)

10th Set: 1 Cleans (Right then Left arm), 10 Press (Right then Left arm)

Kettlebell Workout 2:

(Do this workout with a 16KG, 20KG or 24KG Kettlebell)

1st Set: 10x 10 Double Arm Swings - with a 3 minute rest in-between sets

Kettlebell Workout 3:

(Do this workout with a 16KG, 20KG or 24KG Kettlebell)

1st Set: 20 Minutes of 7 Single Arm Clean and Jerks (Every minute on the minute)

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