Jonny's Kettlebell Workout
Kettlebells:
Following a warm up consisting of a minimum of:
- joint mobilisations (wrist rolls, shoulders circles etc.)
- pulse raiser (Jog on spot, knee lifts, heel flicks etc.)
- movement patterns (hinge, squat)
Choose 1 of the following complexes that we practiced in the last 3 weeks of classes before Xmas.
1. Moving Target Complex
2. Gladiator Complex
3. 5 x 5 Complex
Following your session, take 2-3 minutes to let your heart rate drop and catch your breath.
Then take you stretches as we do in class (upper back, shoulders, triceps, hamstrings, quads etc.)
Good luck, any problems get in touch.
Jonny
(see complexes below)
Moving Target
This complex uses cleans, presses and squats.
Its consists of 3 rounds.
Each round contains 3 sequences where a 2/3/5 Ladder will be performed on 1 of the the 3 exercises and only 1 rep will be performed on the other 2.
This 2/3/5 Ladder will move each round from 1 exercise to the next until it has been performed on the press, the clean and the squat.
Complete each sequence on both sides before moving on.
For example:
In round 1, the 2/3/5 ladder is performed on the press.
The round would look like this:
1 clean, 2 presses, 1 Squat (both sides)
Then
1 clean, 3 presses, 1 Squat (both sides)
Then
1 clean, 5 presses, 1 Squat (both sides)
(Round complete).
For round 2, simply move the 2/3/5 ladder from the press to the Squat and repeat. For round 3, do the same having moved the ladder from the Squat to the clean.
You can do this once or as many times as possible in a 20 minute period.
Gladiator Complex
The gladiator complex consists of 5 rounds.
Each round has 10 reps made up of a changing amount of swings, cleans, squats and presses.
Complete each round on both sides before moving on.
Rounds:
1. 10 swings
2. 8 swings, 2 cleans
3. 6 swings, 2 cleans, 2 squats
4. 4 swings, 2 cleans, 2 squats, 2 press
5. 2 swings, 2 cleans, 2 squats, 2 press, 2 squats.
You can do this once or as many times as possible in a 20 minute period.
5x5 Complex
This complex is the simplest on paper, but probably the most challenging.
It consists of 5 exercises, and you will perform 5 reps of each exercise in an unbroken sequence.
Choose any exercises you like, but I have included an example here for you if needed.
Complex as follows:
5 x 1H swing
5 x Clean
5 x Snatch (swing again if needed)
5 x Thruster
5 x Rear lunge (same leg)
Complete as many rounds in 20 mins.
Following a warm up consisting of a minimum of:
- joint mobilisations (wrist rolls, shoulders circles etc.)
- pulse raiser (Jog on spot, knee lifts, heel flicks etc.)
- movement patterns (hinge, squat)
Choose 1 of the following complexes that we practiced in the last 3 weeks of classes before Xmas.
1. Moving Target Complex
2. Gladiator Complex
3. 5 x 5 Complex
Following your session, take 2-3 minutes to let your heart rate drop and catch your breath.
Then take you stretches as we do in class (upper back, shoulders, triceps, hamstrings, quads etc.)
Good luck, any problems get in touch.
Jonny
(see complexes below)
Moving Target
This complex uses cleans, presses and squats.
Its consists of 3 rounds.
Each round contains 3 sequences where a 2/3/5 Ladder will be performed on 1 of the the 3 exercises and only 1 rep will be performed on the other 2.
This 2/3/5 Ladder will move each round from 1 exercise to the next until it has been performed on the press, the clean and the squat.
Complete each sequence on both sides before moving on.
For example:
In round 1, the 2/3/5 ladder is performed on the press.
The round would look like this:
1 clean, 2 presses, 1 Squat (both sides)
Then
1 clean, 3 presses, 1 Squat (both sides)
Then
1 clean, 5 presses, 1 Squat (both sides)
(Round complete).
For round 2, simply move the 2/3/5 ladder from the press to the Squat and repeat. For round 3, do the same having moved the ladder from the Squat to the clean.
You can do this once or as many times as possible in a 20 minute period.
Gladiator Complex
The gladiator complex consists of 5 rounds.
Each round has 10 reps made up of a changing amount of swings, cleans, squats and presses.
Complete each round on both sides before moving on.
Rounds:
1. 10 swings
2. 8 swings, 2 cleans
3. 6 swings, 2 cleans, 2 squats
4. 4 swings, 2 cleans, 2 squats, 2 press
5. 2 swings, 2 cleans, 2 squats, 2 press, 2 squats.
You can do this once or as many times as possible in a 20 minute period.
5x5 Complex
This complex is the simplest on paper, but probably the most challenging.
It consists of 5 exercises, and you will perform 5 reps of each exercise in an unbroken sequence.
Choose any exercises you like, but I have included an example here for you if needed.
Complex as follows:
5 x 1H swing
5 x Clean
5 x Snatch (swing again if needed)
5 x Thruster
5 x Rear lunge (same leg)
Complete as many rounds in 20 mins.