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Friday Strength

Kettlebells Strength and Fitness in St. Paul, MN

Wed & Thur 1/22-3

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Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing + High Pull. 5 Double Lunge. 5/5 Repeat: Double Press. 3 or Press. 3/3 Chinup/Pullup. 3 Squat. 5 Snatch. 7/7 x 5 (1:00)

Mon & Tue 1/20-21

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Medium Day Warmup Double KB Complex. 3 sets (1:15): Swing. 5, Clean. 5, Squat. 5 Snatch x 10. 6 sets (1:00) 3-4 sets: Press. 5/5 or Double Press. 5 Step-Ups. 8/8 Ring Pulls. 6-10 Windmill. 5/5 Abs and obliques

Mon & Tue 1/13-14

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Medium Day Warmup Double KB Complex. 3 sets (1:30): Swing. 5, Clean. 5, Lunge.5/5 Snatch x 10. 6 sets (1:00) 3-4 sets: Press. 5/5 or Double Press. 5 Step-Ups. 8/8 KB Row. 8/8 Windmill. 5/5 Abs and obliques

Wed & Thu 1/8-9

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Heavy Day Warmup Alternate 3 sets each (1:00): Double Swing. 5 + High Pull. 5 Double Lunge. 5/5 Repeat: Double Press. 3 or Press. 3/3 Chinup/Pullup. 5 Squat. 5 Single-Leg Deadlift. 5/5 Snatch. 5/5 x 5 (1:00)

Mon & Tue 1/6-7

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Medium Day Warmup Double KB Complex. 3 sets (1:15): Swing. 5, Clean. 5, Squat. 5 Snatch x 10. 6 sets (1:00) 3-4 sets: Double Press. 8 Renegade Row. 5/5 Bulgarian Split Squats. 8/8 Abs and obliques

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