Kettle Bells

[ADuncan2]

These things rock!!!
With 55# bells
snatches 10X @ 5 sets
Single arm swings 20x each arm @3 sets
Double arm swings 20x @ 3 sets
Rows from the push up position 10x @ 3 sets
Halo's 20x each direction @ 3 sets
Around the world 20x each direction @ 3 sets

With 35# bells
Windmills 20x each side @ 3 sets
wrapping up with 100 4 count flutter kicks

45 mins, 4 times a week

[mvonprotz]

thanks might have to start alittle lighter but the motions are sure to help

[ADuncan2]

4/7/2011

55# Snatches 10 reps each arm, 3 sets
1 minute rest between sets
Cleans 10 reps, 3 sets
1 minute rest between sets
Two arm swings 20 reps, 3 sets
1 minute rest between sets
Single arm swings 40 reps alternating between arms, 3 sets
2 minute rest between sets
Radical Rows 10 reps, 3 sets
2 minute rest between sets
Around the world 20x each direction 3 sets
2 minute rest between sets
Halo 10x each direction, 3 sets
2 minute rest between sets

and my new favorite......

35# Iron Cross holding for 5 to 10 seconds, 3 sets

[Jeff Storey]

I'm just going to point out that I said this years ago....
Stopped doing them and got hurt later that year....

[boblong]

I seem to be able to train the motions for throwing best with kettlebells. Plus their portability means I can haul them out to the track to do circuit training along with sprints. I can work up a good tired with just a 12 kg kettlebell and some sprints.

[grgreer]

I'm just going to point out that I said this years ago....
Stopped doing them and got hurt later that year....

Didn't you also get hurt trying to slide down a hillside? I also hear that you almost got hurt by Robert Duvall.

[Jeff Storey]

Didn't you also get hurt trying to slide down a hillside? I also hear that you almost got hurt by Robert Duvall.

Duvall is a tough mofo....

[ADuncan2]

4/22/2011

55#
Snatches 10 reps each arm, 3 sets
Cleans 10 reps, 3 sets
Two arm swings 20 reps, 3 sets
Single arm swings 40 reps alternating between arms, 3 sets
45#
Radical Rows 10 reps, 3 sets

Sit-Ups with 25# bells reaching for the celing 20 reps 3 sets

Lunges w/ 55# bells 10 steps 3 sets

New bench press PR 220 2 reps!!!