Single Kettlebell Strength Ladder

Good morning TR friends!

Don’t forget to have us take you body composition starting next week for the “Primal Challenge”

You will do this before class.

Since we only have one body comp scale, Point Pleasant people can weigh in next Saturday at the seminar.

The Nutrition seminar will be next Saturday at 10 am.

Let’s get warmed up with a two round kettlebell warm up while working on our kettlebell basics.

Round 1 warm up:

• kettlebell swings 10 ( second round 4/4 one handed swings)
• push ups 10 ( second round 8 half burpees)
• Kettlebell high pulls 10 (second round 4/4 cleans)
• Two handed press 5 (second round 4/4 one handed press)
• Goblet squat 5 ( Second round 4/4 split squats)
• Thrusters 5 (second round kettlebell snatch 4/4)
• One arm row 5/5 (second round 4/4)
• Jumping jacks 15
• Bicycles 15

You will ladder up in weight with each set.

You will perform 5 sets as a circuit.

• 5/5 swings
• 10 push-ups(any variation)
• 5/5 cleans
• 5/5 press
• 5/5 squat
• 10 ring rows or pull-ups or 1 arm rows
• 5 walkouts or 5-10 Power Wheel roll outs

Round 1 start with a moderate weight  kettlebell and each round try to increase the weight

For example round 1 16, round 2 20, round 3 24, round 4 28, round 5 32 kg

Let us know what weight bells you used for this!!

Have a great weekend!