Kettlebell Compound Challenge Round # Two Dec 8th, 2016
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 I used 16 Kg)
25 One arm swing then switch 25 on other side (your choice again, make it challenging I used 16 Kg)
25 Swing/Catch/Squat
Now that you are warmed up, here are your compounds
1st round is sets of 10, this will increase each week by 5 working up to 25 reps by Dec 29th.
Using a light bell complete this:
10 Swings/ 10 Highpulls / 10 Cleans/ 10 Presses / 10 Squats/ 10 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.
10 Swings/ 10 Highpulls / 10 Cleans/ 10 Presses / 10 Squats/ 10 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.
If you need to switch hands in between moves then do so, be safe not sloppy.
10 Swings/ 10 Highpulls / 10 Cleans/ 10 Presses / 10 Squats/ 10 Snatches switch arms and repeat.
Now Double it up, get a pair of Double Bells and do:
10 Double Swings/ 10 Double Highpulls / 10 Double Cleans/ 10 Double Presses / 10 Double Squats/ 10 Double Snatches
This should really challenge you.
FINISHERS
25 SWINGS LEG IN AND OUT
25 DROP SQUATS
25 SWING SQUATS
This was challenging for me, I am clearly out of shape for this type of metabolic conditioning. That means more time under the bells is promptly in order for me.
Keep me posted on how you are doing and remember, the more bells you move does not mean the more cookies you can eat. This time of year when we indulge too much makes us bulge too much. Everything in moderation is the best policy.
#moderation #bellchallenge #christimasbells #jinglebells