Posts tagged kettlebell workout

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

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Pat Flynn RKC bangs out 116 snatches w 24kg kettlebell in 5 min

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Strength and Power Training. Get Some. Follow along and get strong!

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Workout of the Day

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


Finish with;


Ab Roller - 3 sets of 10 reps
Hanging Leg Raises - 3 sets of 10 reps