Kettlebell Workouts

 
“April is such a great time…to build the swollest back you can imagine! Yes, this month we will be working on back strength and pull-ups. Developing the posterior chain is essential for the body to function. If this breaks down the entire body falls apart. So strengthening the back is a priority!
”
 

day 1 Ballistics

Day 1: Ballistics

Alternating Squat Cleans 4x6 L/R

Offset Deadlifts 3x10 L/R

Row + Half Snatch 3x10 L/R

Stagger Stance Swing 3x12

Flutter Kicks 3:00 minutes

Clean Ladder 10 to 1 L/R

LADDER: Reps are performed in sequential and consecutive order. For example, an descending ladder of 10 means that you start with 10 reps then rest. Next set is 9 reps then rest. You keep doing this until you reach the final number (this being 10). A ladder can be ascending or descending. Try to perform ladders with limited rest or breaks.

Jerk AMRAP @ 6:00 minutes

AMRAP (as many reps as possible) is performed in a specific time frame. In the case above, perform as many reps as possible in a 6-minute time-period. Rest as needed but always maintain good form over speed.

day 2 Grinds

Box Squat 4x10

Reverse Lunge 3x6 L/R

RB Straight Arm Pullover 3x10

Half Kneeling SA Row 3x12 L/R

Diamond Push-Up 3x8-12

Bottoms Up March @ 4:00 minutes

Deadstop Clean 3x6 L/R

Pistol Curls 3x8-12 L/R

Hip Bridge KB (banded optional) EMOM 15-20 reps @ 8:00 minutes

EMOM: Every Minute on the Minute. For example, 15 reps @ 10 min means 15 reps at the start of the minute and rest until the next minute starts. Do this for 10

Day 3 Full body Conditioning

Banded Swing 4x25

Curtsy Lunge 3x8 L/R

High Pull to Clean and Press 4x6 L/R

SA Chest Press 3x8 L/R

Snatch Ladder 10 to 1 L/R

LADDER: Reps are performed in sequential and consecutive order. For example, an descending ladder of 10 means that you start with 10 reps then rest. Next set is 9 reps then rest. You keep doing this until you reach the final number (this being 10). A ladder can be ascending or descending. Try to perform ladders with limited rest or breaks.

Cleans 3x12/10/8 L/R

B-Stance Hip Bridge 3x25 L/R