Strength
Bench press
3 – 70%
3 – 75%
3 – 80%
3 – 90%
*Single arm DB rows between sets – 5-8 strict reps w/ a pause
Workout
7 Rounds
20 sec Max DBL KB Swing (2x 53/35)
20 sec Max DBL KB Clean
20 sec Max DBL KB S2OH
-1 Min Rest-
**I love using kettlebells.. not kettle bells or kettleBALLS.. kettlebells, bells, or KBs. Now that we’ve cleared that up, this is typical KB complex using timed sets instead of doing reps of, say.. 10 each, and then resting. This allows you to find a pace and get into a rhythm where the bells flow seamlessly. Sure, we’re looking for max reps for each movement in 20 seconds, but you should feel like you could go for a minute at each movement with no rest. That means getting comfortable with the KBs in the rack position.. like this..
.. at the top of the swing, clean, or getting ready to go overhead. In basketball, think of this as your ‘triple threat’ position where you could dribble, pass, or shoot. Since we’re *only* working for 20 sec, you won’t be here that long, but make sure you hit it – hands under chin – before the next rep. I say *ONLY* 20 sec, but we’re doing this for 7 rounds, so it will be taxing and use your legs on the cleans and when going overhead. Take advantage of that rack position and get comfortable being uncomfortable.