Here is your round #4 Challenge, have fun, be safe and crank them bells !
I hope you have been enjoying this challenge, my team has been for sure. We incorporated two sessions into one just for fun.
25 RED Bell Swings (32 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 (hopefully by now you are using a heavier bell for these)
Now that you are warmed up, here are your compounds
4th round is sets of 20, this will increase each week by 5 working up to 25 reps by Dec 29th.
Using a light bell complete this:
20 Swings/ 20 Highpulls / 20 Cleans/ 20 Presses / 20 Squats/ 20 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.
20 Swings/ 20 Highpulls / 20 Cleans/ 20 Presses / 20 Squats/ 20 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.
20 Swings/ 20 Highpulls / 20 Cleans/ 20 Presses / 20 Squats/ 20 Snatches switch arms and repeat.
Now Double it up, get a pair of Double Bells and do:
20 Double Swings/ 20 Double Highpulls / 20 Double Cleans/ 20 Double Presses / 20 Double Squats/ 20 Double Snatches
If you need to rest during this set do so as required.
FINISHERS
25 SWINGS LEG IN AND OUT
25 SUMMO SQUATS
25 SQUAT THRUSTERS
25 SWING SQUATS
Merry Christmas to you and yours, have a wonderful weekend filled with family friends, love and laughter.
#moderation #bellchallenge #christimasbells #jinglebells