This is just the article for you. Follow this program for 3 weeks, then take a week off of all Kettlebell movements to let your joints rest and recover.
Workout A (emphasize curvilinear movements)
Video:
- 30s of Work (designated kettlebell movement)
- 30s of complete rest
- Single-arm (SA) Swings (R)
- SA Swings (L)
- SA High Pull (R)
- SA High Pull (L)
- SA Clean (R)
- SA Clean (L)
- SA Front Squat (R)
- SA Front Squat (L)
- SA Push Press (R)
- SA Push Press (L)
- SA Snatch (R)
- SA Snatch (L)
- Double-arm (DA) swings (one bell)
- DA High pull
- DA Front Squat
- DA Push Press
- DA American Swing/Snatch
- Double-bell (DBB) Swings
- DBB High pull
- DBB Cleans
- DBB Front Squat
- DBB Push Press
- DBB Snatch
Total time for this workout: 23 minutes
Use a weight that you can use comfortably for 30 seconds, but still feel winded after most movements.
Week 2 and Week 3, progress with either:
a) heavier bells and longer rest, shorter work ratios for strength
b) longer work/shorter rest ratios with current bell weight for more endurance/fat loss
Workout B coming later this week.
-Coach Kev
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