Kettlebell Power Workout
|WORKOUT TYPE: FULL BODY||DURATION: 45-60 MIN|
|DIFFICULTY: MODERATE||EQUIPMENT: KETTLEBELL|
|FITNESS CAPABILITY: POWER||LOCATION: ANYWHERE!|
For combat athletes, regardless of their chosen discipline, explosiveness is perhaps the most important physical attribute. For students of Reality Based Martial Arts, this means delivering pre-emptive strikes for the clinical removal of a threat. This power workout will get you on your way.
Start out with foam rolling and joint mobility drills, focusing on your hips and shoulders. Finish the warm-up with the Kettlebell Arm Bar. Perform 3 rounds of 30 seconds on each side.
For Set A, rest 30 seconds rest between sets. For Set B, perform as a circuit and 60 seconds rest between sets. For Set C, perform as a circuit and 30 seconds rest between sets. For Set D, do not work until failure, and make sure to end as soon as you cannot complete your next rep with perfect form.
|SET||EXERCISE||ROUND X REP/TIME|
|A||Banded Kettlebell Swing||3 ROUND x 10 REPS|
|B1||Double Kettlebell Clean||4 ROUND X 5 REPS|
|B2||Kettlebell Handle Push Up||4 ROUND x 10 REPS|
|C1||1-Arm Clean & Push Press||4 ROUND X 5 REPS EACH SIDE|
|C2||Medicine Ball Slams||4 ROUND X 10 REPS|
|D||Power Snatch||10 ROUND X 1 REP EACH SIDE|