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KettleBell Workout A

Part of the KettleBell Workouts for Weight Loss and Muscle Gain program.

This workout has never been performed.

Workout Programs → KettleBell Workouts for Weight Loss and Muscle Gain → KettleBell Workout A
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Description

10 sets of 5 Snatch & Swing superset Windmill & Heavy Swing superset Perform 10 sets of 5 reps (or as close as possible to that number) within *15* minutes. Don't do more than 5 reps per set. Rest as much as necessary but do 10 sets -- even if the last few sets are 1 rep each.

Exercise Routine

Missing

Heavy Snatch - Front Squat - Mil Press

Superset with Alt. Swing

Routine:

Set 1: 5 x 72 lbs

Set 2: 5 x 72 lbs

Set 3: 5 x 72 lbs

Set 4: 5 x 72 lbs

Set 5: 5 x 72 lbs

Set 6: 5 x 72 lbs

Set 7: 5 x 72 lbs

Set 8: 5 x 72 lbs

Set 9: 5 x 72 lbs

Set 10: 5 x 72 lbs
Missing

Alternating Swing

Use 1.5 pood. Start with the arm that just did the Snatches. Superset with Snatches.

Routine:

Set 1: 5 x 54 lbs

Set 2: 5 x 54 lbs

Set 3: 5 x 54 lbs

Set 4: 5 x 54 lbs

Set 5: 5 x 54 lbs

Set 6: 5 x 54 lbs

Set 7: 5 x 54 lbs

Set 8: 5 x 54 lbs

Set 9: 5 x 54 lbs

Set 10: 5 x 54 lbs
Missing

KB Windmill

Use 1.5 pood. Superset with Heavy Swing

Routine:

Set 1: 5 x 54 lbs

Set 2: 5 x 54 lbs

Set 3: 5 x 54 lbs

Set 4: 5 x 54 lbs

Set 5: 5 x 54 lbs

Set 6: 5 x 54 lbs

Set 7: 5 x 54 lbs

Set 8: 5 x 54 lbs

Set 9: 5 x 54 lbs

Set 10: 5 x 54 lbs
Missing

Heavy Two-Handed Swing

Use 2 pood. Superset with Windmill.

Routine:

Set 1: 5 x 72 lbs

Set 2: 5 x 72 lbs

Set 3: 5 x 72 lbs

Set 4: 5 x 72 lbs

Set 5: 5 x 72 lbs

Set 6: 5 x 72 lbs

Set 7: 5 x 72 lbs

Set 8: 5 x 72 lbs

Set 9: 5 x 72 lbs

Set 10: 5 x 72 lbs