KettlebellPlanet.com

Hey kettle-dudes, sorry for my lack of posts. I have been a busy guy these days and I barely have time to train let alone write awesome blog posts about them. Below is this week's worth of training sessions to help you achieve a god-like physique. Check it out and if you have any suggestions or questions just post below.


Monday, Kettlebell Pump and Grind

• Lots of mobility work first
• Alternate sets during each pairing
• Pairing #1
• 2 kettlebell swing x 10, 10, 10
• Halo x 8, 8, 10
• Pairing #2
• 2 kettlebell renegade row x 5, 5, 5
• 2 kettlebell alternate swing x 6, 6, 6
• Figure 8 to Hold, 1 set x max reps

 Tuesday, Upper Body Hypertrophy

•  Pairing #1
• 1 Arm Barbell Press, a la Power to the People
• 5 x 5
• Pull-Ups
• 8 x 10
• Pairing #2
• Dumbbell Curls
• 3 x 5
• Cable Triceps Extensions
• 3 x 15
 

Wednesday, Lower Body Hypertrophy

• Reverse Band Deadlift
• 5 x 5
• Pairing #1
• Heavy Kettlebell Swings 
• 3 x 20
• Hanging Leg Lifts
• 3 x 5 (I suck at these, feel free to do more)

Thursday, Kettlebell Circuit

• 3 rounds of 5-10 reps per drill using 1 kettlebell, rest 2 minutes between rounds
• two handed swing
• one handed swing
• clean
• high pull
• figure 8 to hold
• lunge with under leg pass
• figure 8 keeping the kettlbell between the legs
• press
• bottoms up clean
• two handed swing

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