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Published on Enhanced Fitness and Performance (http://www.enhancedfp.com)

Advanced Kettlebell Training Level IV

By DMorgan
Created 02/24/2007 - 5:47pm
I 1     J1    
           
3 X 20 SWINGS   3 X 20 SWINGS  
SET 1     SET 1    
SWING X 5   LUNGE X 5  
HP X 5     PRESS X 5  
SNATCH X 5   HP X 5    
C/P X 5     CLEAN X 5  
SQUAT/PRESS X 5   SQUAT X 10  
L/R     L/R    
REPEAT     REPEAT    
           
I2     J2    
           
3 X 20 SWINGS   3 X 20 SWINGS  
SET 1 LADDER X 3 SET 1 LADDER   X 3
CLEANS 1 L/R   HP 1 L/R  
   2 L/R     2 L/R  
  3 L/R     3 L/R  
  4 L/R     4 L/R  
  5 L/R     5 L/R  
SET 2 LADDER X 3 SET 2 LADDER   X 3
PRESS 1 L/R   P-PRESS 1 L/R  
  2L/R     2 L/R  
  3 L/R     3 L/R  
  4L/R     4 L/R  
  5L/R     5 L/R  
           
           
I 3     J 3    
           
3 X 25 SWINGS   3 X 25 SWINGS  
           
SWING X 6   LUNGE X 6  
HP X 6     PRESS X 6  
SNATCH X 6   HP X 6    
C/P X 6     CLEAN X 6  
SQUAT/PRESS X 6   SQUAT X 12  
L/R
Repeat
     L/R    
     
               
K 1       L 1      
               
2 HD SWINGS X 20 16 12 10 8 2HD SWINGS X 20 16 12 10 8
REST 60-50-40-20     REST 60-50-40-20    
2HD CLEANS X 20 16 12 10 8 2HD PRESS X 20 16 12 10 8
REST 60-50-40-20     REST 60-50-40-20    
2HD HP X 20 16 12 10 8   2HD RACK SQUAT X 20 16 12 10 8
               
               
K 2       L 2      
               
Rotational CLEANS X 6 L/R   2HD HP/CATCH/SQUAT X 10  
ALT PRESS X 10     FIGURE 8  X 12    
Side Step SWINGS X 20 L/R   ALT SWINGS X 30    
REVERSE LUNGE CLEANS X 6 L/R TRICEP EXT X 10    
2 HD ROWS X 12     I LEG DL X 6 L/R    
POWER SIT UPS X 10   WOODCHOPPER LUNGES X 6 L/R
               
REPEAT







































    
Source URL:
http://www.enhancedfp.com/sport-specific/advanced-kettlebell-training-level-iv