08/06/2018: Smugs Kettlebell Program, Take 2!!!!

Workout #216 of 365 (2018)

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: Kettlebells

Part #1:

10 x 10 Kettlebell Swings

 

Part #2:  Use 90% of your 1-rep Max Press weight for the Clean and Press and the Squats; The Renegade Row should be as heavy as possible with good form.

10 Rounds:

1 Double Kettlebell Clean and Press

3 Double Kettlebell Squat

1/1 Kettlebell Renegade Row

 

Conditioning: 10 minutes of 15 seconds Work, 15 seconds Rest

 

Single Arm Kettlebell Swings OR Kettlebell Snatch; alternate arms every Work period.

 

 

Workout Date: 
Monday, August 6, 2018