25 Green Bell Swings (24 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 swings 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
1st round is sets of 5, this will increase each week working up to 25 reps by Dec 29th.
Using a light bell complete this set of compounds:
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 Snatches switch arms and repeat.
https://www.youtube.com/watch?v=n-XAPrY8AwU
Now increase your bell size and repeat this series, making each rep slow and controlled not fast and sloppy.
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 Snatches switch arms and repeat.
Now increase your bell size again and repeat this series, making each rep slow and controlled not fast and sloppy.
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 Snatches switch arms and repeat.
Now Double it up, get a pair of Double Bells and do:
5 Double Swings/ 5 Double Highpulls / 5 Double Cleans/ 5 Double Presses / 5 Double Squats/ 5 Double Snatches
https://www.youtube.com/watch?v=JuQX1jyyW2A
If time permitted, repeat the double set.
FINISHERS
25 SWING SQUATS 25 DROP SQUATS 25 SQUAT THRUSTERS 25 SUMO SQUATS
https://www.youtube.com/watch?v=r7Xoskkdhak
If this is not challenging enough, let me know. To challenge yourself increase your weight. Make sure you know how to do the moves properly in order to avoid injury.
Have fun with the challenge, if it doesn't challenge you, it won't change you.
For Kettlebell Education, read here.
#kettelbellsheri
