Kettlebell Workouts

K.B. WRESTLING
Sample WORK-OUTS

STRENGTH WORKOUT 3 SETS 8-16 REPS PER EXERCISE
2 Handed swing chest high 2 handed swing over head 1 hand military press L/R Burpee dead lift high pull 1 hand Snatch L/F 1 hand swings 1 hand Lunge-Clean-Press L/R Burpee 2- Handed Snatch L/R 1 hand Over head Squat L/R Turkish Get ups L/R

STRENGTH – POWER – ENDURANCE DO ALL 50 REPS ON ONE ARM BEFORE MOVING TO THE OTHER ARM
50/50 SNATCHES 50/50 LUNGE-CLEANS 50/50 OVERHEAD SQUATS 50/50 SWINGS 50/50 PUSH PRESSES 50/50 SPLIT JERKS

Endurance 3 SETS 8-16 REPS PER EXERCISE
2 hand swing chest high 2 hand atomic swing ( with Partner) Alternating military press 2KB shoulder raises 2kg suitcase curl and press Swing snatch Stance and motion w/figure 8 pass and catch Linear snatch 2 KB front squat 2 KB Squat pull Turkish Getups Alternating lateral lunge and pull Alternating 2KB cleans 2 KB lunges 2 KB calf raises