Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…
Kettlebell Hell Workout
Weather in UK is FREEZING at the minute, so all you lot in the sunny SANZAR countries savour every moment- its barely got above freezing here for the last week!
Anyway, after getting frustrated with games being called off I decided to try something to get me blowing as a fitness/ strength booster as well as getting rid of any excess from Xmas week. Did it every other night over a week.
20 Alt One Arm Swings
20 Alt One Arm Cleans
20 Alt One Arm Explosive Rows
20 Squats- alt arm holding each rep.
20 Alt One Arm High Pulls
20 Alt One Arm Presses
Idea is to go straight through with no rest-see how it progressed below.
Mon- did it with 28kg KB once through after a working up to a max in the BB PowerClean.
Wed- did it with 24kg KB twice through
Fri- did it three times through with a 20kg KB
Forearms, grip, traps, neck, quads and hamstrings fried by the end of the week. Each session left you drenched in sweat and breathing out your ar$e- mission accomplished!
Sun- Swam 800m AM and then did a Boxing conditioning session PM.