I love the rush, love the pump that Kettlebell progressions give you. Start off easy, end up hard, no in between. Do all your work on one arm then switch to the other side or alternate the choice is yours. Rest in between sets if you need to.
W/U With Joint Mobility, always with Kettlebells
Swings about 5 min variations & weights
KILLER COMPOUNDS 12 KG
10 SWINGS/10 HIGHPULLS/10 CLEANS/10 PRESSES/10 SQUATS/10 SNATCHES = 60 REPS x 3 ROUNDS
http://www.youtube.com/watch?v=tPskWZEaCqs
A FAVOURITE COMBO
CLEAN/SQUAT/PRESS/PRESS/SQUAT/SQUAT
REPEAT UNTIL FATIGUED THIS WAS GOOD, KEEPS YOU FOCUSED x 3 ROUNDS
http://www.youtube.com/watch?v=BpOwW04yGrs
PROGRESSION COMPOUNDS
1 CLEAN 1 SQUAT 1 PRESS
2 CLEANS 2 SQUATS 2 PRESSES
3 CLEANS 3 SQUATS 3 PRESSES
4 CLEANS 4 SQUATS 4 PRESSES
5 CLEANS 5 SQUATS 5 PRESSES
By my 5th set of presses I was fried, had to use a push press, next round I had to snatch on the last set
1 CLEAN 1 SQUAT 1 PRESS
2 CLEANS 2 SQUATS 2 PRESSES
3 CLEANS 3 SQUATS 3 PRESSES
4 CLEANS 4 SQUATS 4 PRESSES
5 CLEANS 5 SQUATS 5 SNATCHES
http://www.youtube.com/watch?v=uM_eTV5wgFY
And there you have it, not a ton of time needed under the bells before I was exhausted. I got in a good full body pump, got a little sweat on and had some fun!
Let me know how you like the progressions if you try them !
#livelearnpasson #driven #ironwill #passiontrumpseverything #teamelitefts
