Workout Programs → KettleBell Workouts for Weight Loss and Muscle Gain → KettleBell Workout A

Description

10 sets of 5 Snatch & Swing superset Windmill & Heavy Swing superset Perform 10 sets of 5 reps (or as close as possible to that number) within *15* minutes. Don't do more than 5 reps per set. Rest as much as necessary but do 10 sets -- even if the last few sets are 1 rep each.

Exercise Routine

Get_some__normal
Created by EasyGordon

Heavy Snatch - Front Squat - Mil Press

Superset with Alt. Swing

Routine:

Set 1 - 5 reps of 72 lbs.
Set 2 - 5 reps of 72 lbs.
Set 3 - 5 reps of 72 lbs.
Set 4 - 5 reps of 72 lbs.
Set 5 - 5 reps of 72 lbs.
Set 6 - 5 reps of 72 lbs.
Set 7 - 5 reps of 72 lbs.
Set 8 - 5 reps of 72 lbs.
Set 9 - 5 reps of 72 lbs.
Set 10 - 5 reps of 72 lbs.
Get_some__normal
Created by EasyGordon

Alternating Swing

Use 1.5 pood. Start with the arm that just did the Snatches. Superset with Snatches.

Routine:

Set 1 - 5 reps of 54 lbs.
Set 2 - 5 reps of 54 lbs.
Set 3 - 5 reps of 54 lbs.
Set 4 - 5 reps of 54 lbs.
Set 5 - 5 reps of 54 lbs.
Set 6 - 5 reps of 54 lbs.
Set 7 - 5 reps of 54 lbs.
Set 8 - 5 reps of 54 lbs.
Set 9 - 5 reps of 54 lbs.
Set 10 - 5 reps of 54 lbs.
Get_some__normal
Created by EasyGordon

KB Windmill

Use 1.5 pood. Superset with Heavy Swing

Routine:

Set 1 - 5 reps of 54 lbs.
Set 2 - 5 reps of 54 lbs.
Set 3 - 5 reps of 54 lbs.
Set 4 - 5 reps of 54 lbs.
Set 5 - 5 reps of 54 lbs.
Set 6 - 5 reps of 54 lbs.
Set 7 - 5 reps of 54 lbs.
Set 8 - 5 reps of 54 lbs.
Set 9 - 5 reps of 54 lbs.
Set 10 - 5 reps of 54 lbs.
Get_some__normal
Created by EasyGordon

Heavy Two-Handed Swing

Use 2 pood. Superset with Windmill.

Routine:

Set 1 - 5 reps of 72 lbs.
Set 2 - 5 reps of 72 lbs.
Set 3 - 5 reps of 72 lbs.
Set 4 - 5 reps of 72 lbs.
Set 5 - 5 reps of 72 lbs.
Set 6 - 5 reps of 72 lbs.
Set 7 - 5 reps of 72 lbs.
Set 8 - 5 reps of 72 lbs.
Set 9 - 5 reps of 72 lbs.
Set 10 - 5 reps of 72 lbs.