7/13/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus Workout

You will need double moderate bells.

Warmup:

Swings...
Two Hand x30 seconds
One Hand Right x30 seconds
One Hand Left x30 seconds
Alternating x30 seconds

Cleans...
x30 seconds L/R

Push Presses...
x30 seconds L/R

Workout:

Snatch x10 Left
Hold the last snatch in overhead lockout position x15 seconds

Snatch x10 Right
Hold the last snatch in overhead lockout position x15 seconds

Lunge Row x10 Left
Press bell overhead into lockout position and lunge around the room x30 seconds
Lunge Row x10 right
Press bell over head into lockout position and lunge arounf the room x30 seconds

Renegade Row x10 Left
10 Pushups on bell handles
Renegade Row x10 Right
10 Pushups on the bell handles

Repeat x3 sets

NEXT...

Woodchoppers Left x10
Double Swings x20
Woodchoppers Right x10
Double Swings x20

Repeat for 2 more sets but drop the swings to 15 and then 10 rep

End:

Walking Quarter Squats
1 minute L/R x3 sets = done!