Liberty Mixed Kettlebell Sport
The Russian Strength Workout
Mixed Focus
Will need a light, medium, heavy, and ultra heavy kettlebell.
Warmup:
Tabata Swings...
Two Handed Swings
20 seconds on, 10 seconds off x5 minutes
Should be able to get 10-13 reps in 20 seconds
Workout:
Heavy Bell Two Handed Swings 30 seconds on/30 seconds off for 10 minutes
=150 reps minimum (15 reps in 30 seconds)
Hold Bell Overhead for 30 seconds R/L for 8 minutes
Pushups for 30 seconds/Double Bent Over Rows for 30 seconds R/L for 8 minutes...no rest
Swinging Cleans (catch in absorption) 30 seconds R/L for 5 minutes...no rest
Shoulder Presses 30 seconds R/L for 5 minutes...no rest
Squats (single or double) for 30 seconds on/30 seconds off for 1o minutes
End = HARD
3 Size Kettlebells (18, 26, 35lbers)
Turkish Get Ups...alternating L/R
Light Bell x5 Alternating L/R
Medium Bell x5 L/R
Heaviest Bell x5 L/R
Medium Bell x5 L/R
Light Bell x5 L/R
HOLY SMOKES!!!
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