Sport training with one tool, different bell weights, all the same size bell, handle dimension and purpose.
SWINGS W/U
6 Mins, 2 min heavy, 2 min alternating, 1 min one hand each
3 Mins Figure 8 Hold with squat
CLEAN AND JERK
16 KG 4 MINS 14/14/14/14
20 KG 4 MINS 10/10/10/10
22 KG 2 MINS 10/10
DOUBLE CLEAN AND JERK
12 KG 2 MINS 15/15
14 KG 2 MINS 12/12
16 KG 2 MINS 12/12
SWING SNATCH COMBO
14 KG 4 MINS
16 KG 4 MINS
DOUBLE SWINGING BENT OVER ROWS
1 MIN X 3 ROUNDS
DOUBLE HIGH PULLS
1 MIN X 3 ROUNDS
SQUAT COMBO DROP/SUMMO/SWING
2 MIN SET X 3 ROUNDS
DOUBLE COMPOUND BURN OUTS
5 CLEANS/5 SQUATS/ 5 PRESSES/ 5 DOUBLE SWINGS
10 CLEANS/10 SQUATS/ 10 PUSH PRESSES/ 10 DOUBLE SWINGS
It really doesn't take long to kick your own butt with a few kettlebells and a little bit of time. There are literally hundreds of exercises you can do but in all reality, the swing, clean and press and snatch will do the trick !
#livelearnpasson #strongher #driven #elitefts #kettlebellsrock