Kettlebell GAINZ – Week 3, Workout A

by admin on March 15, 2018

Kettlebell GAINZ – Week 3, Workout A

1 – Goblet Squat OR Double KB Squat (if access to) / Pull Up Superset

Start by doing 6 single / double KB squats. (M suggested single KB weight = 44 to 70 pounds; W =26 to 44 pounds. If double Kbs – 2×35 or 44 for
men, 2×18 or 26 for women)

Follow the KB squats with 1 pull up.

Do 8 KB squats.

Do 2 pull ups.

Do 10 KB squats.

Do 3 pull ups.

Do 12 KB squats.

Do 4 pull ups.

*If pull ups too EASY – do 2 / 4 / 6 / 8 reps instead
*If pull ups too HARD – do 8 / 10 / 12 / 14 reps instead on the inverted row

After completing the ladder, rest about :60 and repeat.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested weight 26 to 35 pounds)

Perform 4 sets of 12 reps (6 per side); resting about 45-60 seconds between sets.

*If only 1 KB – perform in push up position w off hand on the ground, and “shuffle” back and forth and switch reps every time

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

3 – Snatches (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)

Do 70 total, switching hands every 5-10 reps. Time yourself and do all 60 reps as fast as you can. EMPHASIZE GREAT FORM AND SAFETY. As your conditioning level / proficiency with the movement improves, strive to improve your time.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

#

Kettlebell GAINZ 2.0 is now available! Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For this week, while it’s on “pre-release” pricing, you get:

- Kettlebell GAINZ 2.0
- my “Athletic GAINZ” diet plan
- the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

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