If you are rushed on time and want the best bang for your buck for metabolic conditioning let me help you. Double kettlebell hell is in order.
Tonight's training was a bit of sport training and double met-con. I decided last min I am going to compete this Sat, I am so wishy washy as Ken would say. I am going to attempt a 10 min set of 12 Kg Long Cycle with just my left arm. My right shoulder isn't quite ready for the lockout of the jerk so I will P.R. with one arm instead.
W/U Joint Mobility
W/U Swings 5 Mins (Variation Ladders)
10 Min Sport Set Clean & Jerk or Snatches
I had a P.R. tonight, I did 90 reps of 12 Kg clean and jerk on my left arm. I set the bell down at 7:45 seconds not because I had to but because if I can do 7:45 here I should be able to last 10 mins on the platform. Regardless I'm happy about that P.R. It is totally mind over matter and how you approach that 10 min set.
2 Min Squat Sequence (Drop/Sumo/Swing)
2 Min Clean & Press (heavy)
2 Min Clean & Push Press (heavy0
1 Min Double Bell Rack Squat SS with reverse lunges
1 Min Double Bell swinging side rows SS with highpulls or swings
1 Min Double Bell Clean & Press
1 Min Double Bell swings
Double Bell Compounds (If you just do this for a set of 5, then 7 then 10 reps that is all you need, full body training and metcon like nothing else)
5 Swings/5 Highpulls/5 Cleans/5 Presses/5 Squats/5 snatches, swings or highpulls depending on your ability.
There is one hour but like I said, if you only have 30 mins and two bells, pick the compound set and do it. If you only have one bell, do one arm switch sides then do the other. It takes twice as long but still effective. I like doubles because you get in twice the work in half the time and it teaches each side to be equal, not one arm dominate.
3 More sleeps until we take the kettlebell platforms. Exciting times for team Outlaws.
#livelearnpasson #driven #metcon #kettlebellsrock