Category Archives: AOS Strength in Motion


 Powered by Max Banner Ads 

Kettlebell Workout Series – Strength In Motion

I’ve been working on the Strength In Motion (SIM) workbook from the Art of Strength.  I’m on the first week of the second month and wanted to give you an idea of where I am.  This is just a snapshot of SIM, as the workouts change and evolve over time.  I.E. switching exercises, increasing the time the exercises are performed for, decreasing the rest periods, etc.

The exercises in red are done for 45 seconds (each hand), with a 90 second rest period (here’s where a
Gymboss Interval Timer
comes in handy).  The exercises following the main two are then done for 30 seconds with your choice of 1:00, :30, or :15 second rest periods.

Month: 2

Week: 1

Day:   1

Round 1

Bottom Up Press — 16 kg   L: 12    R:  12

Snatch — 24 kg   L: 14    R:  14

Double Squat — 24 kg   10 reps

Dbl. Kettlebell Get-Up Sit-Up — 20 kg   6 reps

Dbl. Kettlebell Dead Clean — 24 kg   11 reps

Figure 8 To A Hold — 24 kg   L:  8     R:  8

Push-Up — 30 reps

Plank — 30 sec.

Round 2

One Arm Jerk — 24 kg   L:  14   R:  14

½ Snatch– 24 kg   L:  12   R:  12

Hand 2 Hand Sumo Deadlift — 24 kg   L:  11   R:  11

Side Bend (Left and Right) — 24 kg   L:  16   R:  16

Alternating Clean (Dip and Switch) — 20 kg   L:  14   R:  14

Figure 8 To A Hold — 24 kg  L:  8     R:  8

Close Grip Push-Up — 24 reps

Round 3

Long Cycle Bottom-Up Jerk — 16 kg   L:  6     R:  7

½ Snatch — 24 kg   L:  12   R:  12

Behind The Neck Squat — 24 kg   18 reps

Windmill (Left and Right) — 20 kg   L:  8     R:  8

Double KB Long Cycle Clean — 24 kg   12 reps

Staggered Push-Up (Explosive) — L:  16 reps       R:  16 reps (by 2s)

High Plank — 30 sec.

Time:  1800-1847


Kettlebells


Powered by Max Banner Ads

© 2009-2017 Ironbell Athletics All Rights Reserved-Kettlebell -- Copyright notice by Blog Copyright