Liberty Mixed Kettlebell Sport
Happy St. Patty's Day!
Luck of the Irish workout...
You'll be lucky if you don't puke hehe!
You will need a light, medium, and heavy bell.
Warmup:
Around the world Lunges
Workout:
Single Bell Front Squats x5 R/L x 5 sets
In between do hands behind the head squats x20
Heavy Bell Dead Hang Cleans x5 R/L x5 sets
In between do hands behind the head squats x20
Renegade Rows x30 seconds R/L
In between do hands behind the head squats x20
Heavy GS Style Swings x5 R/L
...then add High Pulls x5 R/L
In betweeb do hands behind the head squats x20
Squatting Bicep Curls x15 reps
In between do hands behind the head squats x20
NEXT...
Work on the Jerk
Single for Women, Doubles for Guys
Heaviest Bell x2 minutes
Swings x1 minute
Medium Bell x2 minutes
Swings x1 minute
Light Bell x2 minutes
End:
5 Two Handed Swings
Catch the bell and do 5 Squats
Then go right back into 5 swings, 5 squats x5 sets
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