Kettlebell Club

Comrades,

Warm-up for 10 minutes with Dbl hand swings and combine core stabiltiy with dynamic stretching.

1) 10 swings and a sun salutation

2) 20 swings and 2 sun salutaions

3) 10 swings and hold a high plank with sides for a minute

4) 20 swings and hold a low plank (elbows) with sides for a minute

Workout: 30 seconds on, 30 seconds off of: Snatch-push press, clean-back step lunge with press, swing-pushups

Round 1 or 6 minutes: Snatch, lower the bell, and push-press back up into another snatch continuously on one side for 30sec, rest 30sec; switch sides for the next set; continue until 3 sets per side are completed

Round 2 or 6 minutes: Clean and step back into a lunge, push the bell up into a press, lower and step up for another clean. 

Round 3 or 6 minutes: 5 Dbl lhand swings, park the bell, drop for 2 push-ups and continue. (should get at least 3 rounds of swing and pushups in 30 seconds)

Cool down.

Warm-up with 40-30-20 second interval swings (light-med-heavy KB’s) interpersed with dynamic stretching such as inch worms and lunge matrix

Workout: Snatch and squat press combo

Snatch the KB, lower slowly, pause, squat and press, repeat for 5 total reps before a H2H switch and continue with the other side.

Each set should take 45-60 seconds. Rest equal. Total sets = 10.

Warm-up: Alternate two handed swings and dynamic stretches: 10-15-20-25-30 rep swings sets

The workout: Ladder from 1-5 (This can be done in many ways; see suggestions below)

Round one:

1) (Upper) KB push-ups with kneeling DBL KB presses

2) (Lower) Dbl handed swings and goblet squats

Round Two:

1) (Upper) Dbl KB lunge rows

2) (Lower) Cleans and back step lunges

Suggestions:

1) Start with round one exercises and alternate 1-1-2-2-3-3-4-4-5-5 reps between upper and lower body

2) Do all the reps with upper then do all the reps with lower body exercises

3) Ladder the upper body exercises, i.e. work up to 5; ladder the lower body exercises then ladder the upper up to 4, and continue until you reach one rep per upper and lower body exercises; move to round two and repeat.

Comrades,

Warm-up with “the phil” (KB swings and yoga moves)

Work out: 8 Tabata sets (20sec on and 10 off) with swings, cleans, snatches combined with (body wt) push-up variations

(Each round is two minutes; if single arm KB move then switch arm on second minute)

Active rest with sun salutations in between round sets

Round 1: Heavy KB swings (dbl hand) and push-ups

Round 2: Single arm swings and squat thrusts

Round 3: Cleans and crossover (KB) push-ups

Round 4: Snatches and split hand push

Run through rounds 1-4 twice with about a minute active rest in between sets

10 minute warm-up of two handed swings, dynamic stretches, and core stability work.

The workout: Three rounds of swings, cleans, snatches with push-up varieties using heavy to light KB’s

Round one: One set of heavy single arm swings 5 each side followed by5 KB cross over push-ups

Round Two: One set of heavy cleans 5 reps each followed by 5 plyo-staggered hand push-ups

Round Three: One set of “lighter” snatches 5 each followed by 5 side plank push-ups

Run through each round on each minute for 18-21 minutes.

Move welloften, , and safely.

Comrades,

Staying below the shoulders on workouts means no limiting factor (like a press) to stop you from loading up on the weight.

Warm-up with the usual swings, dynamic stretches, and core prehab.

The Workout: Ladder sets of double KB of cleans, squats, and lunges (front, side, diagonal back)

 Rep 1 of double KB clean, squat, step front (return to neutral), side, and diagonal back (45 degree angle from back)

Rep 2-5 repeat the set above

If you get through this workout

This workout runs in 2 rounds each for 10-12 minute cycles.

Round 1: Count Down Work: Double (dbl) KB swings and squat presses

Begin with 10 double KB swings followed by (one clean) 10 squat presses; set the bells down and recover equal time.

9 dbl KB swings-9 squat presses; recover equal time.

Continue until you get to 1 rep each;  your rest times get shorter as your reps decrease. 

Round 2: Count up work: Snatches and side plank push-ups

Do one snatch each side, park the bell, perform one side plank push-up each side; Recover equal time.

Begin the next set with two snatches each side and two side plank push-ups each side. Rest equal.

Continue until you reach 10 reps each side.  (Another option is go up to 5 reps and work your way back down to 1)

Warm-up 10 min: swings, dynamic stretching

Workout: 1 minute rounds and 1 minute rest

5 snatches (rack it)

5 step back lunges

5 presses

Warm-up

Work-out: 2-min sets of 1:1 work to rest ratio

10 double KB swings (Park ‘em)

5 Snatches each side

3 Rotating side to side push-ups (6 total)

Recover for 1 minute and repeat 10 times

30 minute workout #1:

Warm-up: alternate 10 swings and a yoga move x 5

50 continuous reps of snatches or swings or a combination of both

Work-out: 5 reps of alternating double KB cleans and squats with push-up rows (each side) x 5-10

Active rest for 45-60 seconds in a core stability position.

This works out to two minute rounds: 40 seconds for the moves, 45-60 seconds core, remainder to get ready for the next round.