Part one of my 20 minute follow along workout featuring one of the kettlebell complexes from my new metabolic conditioning eBook. Get your copy at ChroniclesOfStrength.com
Posts tagged kettlebell workout
Pat Flynn RKC bangs out 116 snatches w 24kg kettlebell in 5 min
Strength and Power Training. Get Some. Follow along and get strong!
Long Cycle Clean and Jerk Practice
From the vaults
How To: Kettlebell Windmill
Test your merit, and find out just how tough you are. The ultimate 300 kettlebell workout challenge. Power to you!
While you ponder over my last post, here’s what you can do!
Time To Burn It Up
Warm Up: 5 minutes of Turkish Get Ups - switch sides every rep. A good pace to go with this is about 2 get ups a minute.
Circuit 1: I used a 20kg bell. Repeat this circuit Twice
OA Swing(R) - 1 minute
OA Swing(L) - 1 minute
Long Cycle(R) - 1 minute
Long Cycle(L) - 1 minute
Windmill(R) - 30 seconds
Windmill(L) - 30 seconds
Circuit 2: Again, I stuck with a 20kg bell. Repeat twice.
Long Cycle Clean and Jerk (R) - 1 minute
Long Cycle Clean and Jerk (L) - 1 minute
Snatch Cadence (R) - 1 minute - one snatch every five seconds
Snatch Cadence (L) - 1 minute - one snatch every five seconds
Speed Snatch (R) - 30 seconds
Speed Snatch (L0 - 30 seconds
Circuit 3: Bumped it up to a 24kg for this one. Repeat twice.
Single Arm Bench Press on Physio Ball(R) - 10 reps
Single Arm Bench Press on Physio Ball(L) - 10 Reps
High Tension Bent Over Row(R) - 10 reps
High Tension Bent Over Row(L) - 10 reps
Kettlebell Darcy Swings - 20 reps
Ab Roller - 3 sets of 10 reps
Hanging Leg Raises - 3 sets of 10 reps