How have you been enjoying your challenge? I would love to see video’s, send them to me or tag me on facebook of you or your gym doing my challenge. Here is round 3, now it’s gonna start to get challenging so here is what I am going to offer you. Instead of doing all the reps on one arm, switch hands after each move, that way you won’t get too tired and sloppy. You don’t have too, I’m just giving you a subliminal message that you MAY want to do it that way instead of all on one arm first.
Kettlebell Compound Challenge Round # Three Dec 15th, 2016
25 Green w/black stripe Bell Swings (26 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
1st round is sets of 15, this will increase each week by 5 working up to 25 reps by Dec 29th.
Using a light bell complete this:
15 Swings/ 15 Highpulls / 15 Cleans/ 15 Presses / 15 Squats/ 15 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.
15 Swings/ 15 Highpulls / 15 Cleans/ 15 Presses / 15 Squats/ 15 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.
15 Swings/ 15 Highpulls / 15 Cleans/ 15 Presses / 15 Squats/ 15 Snatches switch arms and repeat.
Now Double it up, get a pair of Double Bells and do:
15 Double Swings/ 15 Double Highpulls / 15 Double Cleans/ 15 Double Presses / 15 Double Squats/ 15 Double Snatches
This should really challenge you
FINISHERS
25 SWINGS LEG IN AND OUT
25 BURPEES
25 DOUBLE BELL OVERHEAD SQUAT
2.5 MINS OF FIGURE 8 HOLDS WITH SQUAT
This round should have been a kicker. Let me know 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