it came from yesterday

From Yesterday Kettlebell Workouts 2 & 3

Today I'm gonna give you a double double feature. Here's not 1, but TWO totally awesome Kettlebell workouts for you to give a go and let me know how you fair. Leave me a comment letting me know what you thought and if you have any questions. Oh and isn't the below picture just AWESOME?!!!

 

From Yesterday Kettlebell Workout 2

 

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world. -Johann Wolfgang von Goethe

Warmup: Synergy Dynamics

Technique Practice: Windmills 3 x 8

Your Fat Blaster: R5, M1, M1 rest btwn rds See-Saw Lying Press (2 bell hell) Long Cycle- R/L Sumo Deadlift Highpull (go med- heavy)

Finisher: 130 Russian Twists

From Yesterday Kettlebell Workout 3

Even if you're on the right track you'll get run over if you just sit there. -Will Rogers

Warmup: Synergy Dynamics

Technique Practice: Overhead Lunge- R/L 4 x 10

Workout Breakdown: To help remove some confusion allow me to simplify this workout. You will see 2 main intervals and 2 movements per round.

First was 2 total minutes of Jerks (men= 2 Bell Hell & women= M1 right/M1 left) with the timer beeping every 5 seconds to Jerk either every 5 sec or with 5 sec lockout or 5 sec racked- depending on the round. Then rest 15 seconds (don't count that in the interval timing). Second is the 30 seconds of the Interim Movement and its 30 second rest directly after and prior to beginning the very next round. That is it.

Your Fat Blaster: R1) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps perform your rep.) S15 Rest

Interim Round Movements: S30 Jump Squat after R1, Double Jerk Squats (fast) after R2, Overhead Squats- R/L after R3, VERY Heavy 2 Hand Swings after R4 S30 rest before next round.

R2) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps lift and overhead lockout hold for 5 seconds and then when it beeps again rack for 5 seconds. Repeat like that for M2.

S15 rest Then perform the relative "Interim Round Movement".

R3) Same M2 set as R1 S15 rest Then perform the relative"Interim Round Movement".

R4) Same M2 set as R2 S15 rest Then perform the relative"Interim Round Movement".

Finisher: 300 Jumping Jax OR Mountain Climbers OR 150 of both

From Yesterday Kettlebell Workout 1

 

"Things may come to those who wait, but only things left by those who hustle." -attributed to Abraham Lincoln

Warmup: Synergy Dynamics

Kamp 040411

Technique Practice: Push Press 3 x 8

Your Fat Blaster: R4, S42, S42 rest btwn rds Bodyweight Squats H2H Swings Bottom Half Burpees 2 Hand Swings Pushups Full Burpees

 

____________________________________ Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.