Training Journal 10.3.17 (KB Sport Workout Week 4 – Day 3)

Kettlebell Sport Workout

Warm Up:

Perform 5 reps of each movement, on each side, first with the lighter bell. Rest a bit and then do the same movement with the heavier kettlebell on each side. Do all of these without putting the kettlebell down, switching hands as needed.

  • 5 Reps Each Side – Half Swings
  • 5 Reps Each Side – One Arm Cleans
  • 5 Reps Each Side – One Arm Jerks
  • 5 Reps Each Side – One Arm Long Cycle

Then do 2 sets of 5 reps with your heavier set of bells.  Do 5 reps, rest a minute or two and do another 5 reps (both kettlebells)

Kettlebell Sport Training:

Long Cycle— Perform ten straight minutes of controlled reps. Pace 6. KB: 20kg

General Physical Preparedness Training:

  • 3 sets of 30, sit-ups

  • 1 Minute Passive Hang from Pull-Up Bar

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