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 Sample Size and Strength Program utilizing kettlebells and barbell work

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Fed X

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Join date : 2011-07-14

PostSubject: Sample Size and Strength Program utilizing kettlebells and barbell work    Fri Feb 08, 2013 4:09 pm

Sample Size and Strength Program utilizing kettlebells and barbell work





Monday



Double KB Swing 3x5 (to fire up nervous system) (60 second breaks)



A-1: Double KB Military Press 3x5 (when you can do seven on the last set move up to heavier bells)



A-2: Barbell Bent-over row 3x5 (when you can do seven on the last set, move up 10lbs)



Take one-minute breaks between sets of A-1 and A-2

Barbell Squat 3x6 (when you can do eight reps on the last set, move up 10lbs) 90 second breaks

Hanging Leg Raise 3x8 (slow negatives on each rep and 60 second breaks)

Hand to hand KB Swing 3x15 each side (60 second breaks)


Thursday


Double KB Snatch 3x5 (to fire up nervous system) (60 second breaks)

A-1: Barbell Floor Press 3x5 (move 5-10lbs when you can do 7 reps on the last set)

A-2: Weighted Pull-ups 3x5

Take one-minute breaks between sets of A-1 and A-2

Barbell Deadlift 3x3 (when you can do five reps on the last set, move up 10lbs) 90 second breaks

One-arm KB Windmill 3x5 each side (60 second breaks)

One-arm KB Snatch 3x12 each side (60 second breaks)



Mike Mahler
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