Liberty Mixed Kettlebell Sport
Mixed Focus
You will need a light, moderate, heavy, and ultra heavy bell =)
Warmup:
10 Squats with light kbell
10 Jump Squats with light kbell
Alternate back and forth between the two until you start to whine... smile
Then...
1 minute of swings with light kbell
50 seconds with medium bell
40 seconds with heayv bell
30 seconds with ultra heavy bell
Workout:
10 Hardstyle Swings with heavy bell
1 minute of explosive Upright Rows
10 Hardstyle Swings with heavy bell
1 minute of front squats (30 seconds R/L)
10 Hardstyle Swings with heavy bell
1 minute of Off the Deck Cleans (30 seconds R/L)
10 Hardstyle Swings with heavy bell
1 minute of back squats (kbell on back)
10 Hardstyle Swings with heavy bell
1 minute of Off the Deck Snatches (30 seconds R/L)
Next... repeat the same progression but replace the hardstyle swings with sumo squats with you ultra heavy bell.
End:
3 minute Snatch Sprint... unlimited hand switch
How many snatches can you do in 3 minutes?
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