It’s New Year’s Eve, and with a brand new year upon us, I wanted to give you all a head start with a brand new kettlebell routine that will truly test you conditioning. This is a paralytically LONG ladder and you will be working your way the whole way up to 5 lifts per lift in this routine. The goal is not to set the kettlebells down until you reach the fifth level of this chain, at which point you will take a rest period. I recommend going fairly light on this due to the insane volume you are about to take on (trust me on this). Ladies, grab two 8kgs, two 10kgs or two 12kgs MAX. Men, two 16kgs, two 20kgs, and if you’re feeling ballsy, two 24kgs MAX.
Set your timer for 15 minutes and see how many times you can climb this mountain 😉
Climbing to the Summit
1 swing, 1 clean, 1 push press
2 swings, 2 cleans, 2 push presses
3 swings, 3 cleans, 3 push presses
4 swings, 4 cleans, 4 push presses
5 swings, 5 cleans, 5 push presses
Instructor Note: Once you complete your final push press, you have completed 1 total round of the ladder. Do as many rounds as you can in 15 minutes. Again, your goal is to continue lifting until you reach the summit of this complex and finish all of the lifts. The volume on this particular routine is significant and well. . .ridiculous. You will have a total of 45 lifts to complete PER SET. This is another reason why I suggested using two light kettlebells. Keep up with your power breathing on this and once you get through the 15 minutes and expect to feel hungry afterwards. Trust me on that too 😉
Happy New Year everyone! Until 2015. . .
Master Your Instincts!