If you have made it this far then a huge congratulation to you. Hope you had a very Merry Christmas. This last round will take longer and be more challenging. Do what you can do with the time you have or split into two sessions, the challenge is yours.
Kettlebell Compound Challenge Round # FIVE Dec 29th, 2016
25 Red Bell Swings (32 Kg) If you can’t swing this heavy, 25 swings of your own manageable size.
25 Alternating Swings (your choice bell but make it challenging)
25 One arm swing then switch 25 on other side (your choice again, make it challenging)
25 Swing/Catch/Squat
Now that you are warmed up, here are your compounds
Your last and final round of this December challenge is sets of 25. You will need to switch hands unless you are a beast and you can do 150 reps per arm. I would suggest not trying this, switch hand between moves.
Using a light bell complete this:
25 Swings/ 25 Highpulls / 25 Cleans/ 25 Presses / 25 Squats/ 25 Snatches switch arms and repeat.
Now increase your bell size and repeat this series, making each rep slow and controlled not fast and sloppy.
If you need to switch hands in between moves then do so, be safe not sloppy.
25 Swings/ 25 Highpulls / 25 Cleans/ 25 Presses / 25 Squats/ 25 Snatches switch arms and repeat.
I took out the 3rd round as time may not be permitted for some. If you want to do a 3rd set go ahead of course.
Now Double it up, get a pair of Double Bells and do:
25 Double Swings/ 25 Double Highpulls / 25 Double Cleans/ 25 Double Presses / 25 Double Squats/ 25 Double Snatches
Rest in between these reps of 25 doubles as needed.
This should really challenge you.
FINISHERS
25 SWINGS LEG IN AND OUT
25 TRICEP EXTENTIONS
25 SQUAT THRUSTERS
25 SWING SQUATS
I hope you enjoyed this challenge, Team North American Outlaw Kettlebell Club did. I would love to hear from you, would you like another challenge for January?
#moderation #bellchallenge #christimasbells #jinglebells
