Last year’s 25 days of Christmas challenge was such a success I will run another one this year. Everyone likes a good challenge and everyone likes their workout laid out for them so this is my gift to you. Remember if it doesn't challenge you it won't change you.
This year I think Christmas Compounds will be fun. Compounds are a series of movements put together to create a unique training session. Full body workouts such as these can be done in a short period of time or you can do them for as long or as often as you like.
Round # One Dec 1, 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)
25 One arm swings 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 5, this will increase each week working up to 25 reps by Dec 29th.
Using a light bell complete this set of compounds:
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 Snatches switch arms and repeat.
Now increase your bell size and repeat this series, making each rep slow and controlled not fast and sloppy.
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 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.
5 Swings/ 5 Highpulls / 5 Cleans/ 5 Presses / 5 Squats/ 5 Snatches switch arms and repeat.
Now Double it up, get a pair of Double Bells and do:
5 Double Swings/ 5 Double Highpulls / 5 Double Cleans/ 5 Double Presses / 5 Double Squats/ 5 Double Snatches
If time permitted, repeat the double set.
FINISHERS
25 SWING SQUATS
25 DROP SQUATS
25 SQUAT THRUSTERS
25 SUMO SQUATS
If this is not challenging enough, let me know. To challenge yourself increase your weight. Make sure you know how to do the moves properly in order to avoid injury. If you would like me to watch your video send it to me. Have fun with this, next week will be sets of 10 on the compounds, are you up for it?
For Kettlebell Education, read here.
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