7/9/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Mixed Focus Workout

You will need a light, moderate, and heavy bell.

Warmup:

One Hand Swings
x10 L/R with your light bell.

Swinging Cleans
x10 L/R with your light bell.

Push Presses
x10 L/R with your light bell.

Then repeat with both your moderate and heavy bells.

Workout:

Jerk Ladders
Light Bell: 5 reps L/R
Moderate Bell: 5 reps L/R
Heavy Bell: 5 reps L/R

Then...same sequence x10 reps L/R

Then...same sequence x15 reps L/R

Then back down to 10 reps L/R and 5 reps L/R

NEXT...

Overhead Holds with your moderate/heavy bell x30 seconds L/R for 5 minutes

NEXT...

High Intensity Swings x10 L/R with your moderate/heavy bell x5 sets.

End:

Slow Upright Rows
Light Bell: 10 reps
Moderate Bell: 10 reps
Heavy Bell: 10 reps
Moderate Bell: 10 reps
Light Bell: 10 reps