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Mobility Warm-up using 2kg Iron Indian Clubbell
Then:
60secs x Clean & Jerks 16kg Left +
5secs rest +
60secs x Clean & Jerks 16kg Right +
5secs rest +
60secs x Clean & Jerk 24kg Left +
5secs rest +
60secs x Clean & Jerk 24kg Right +
5secs rest +
60secs x Clean & Jerk 32kg Left +
5secs rest +
60secs x Clean & Jerk 3kg Right
Complete 3 rounds. Rest a total of 2 minutes between each round.
Use appropriate kettlebell. For beginners use 4/8kg-8/10kg-12/16kg. For super strong folks use 24kg-32kg-36kg+.
Then:
Using the mid weight kettlebell
6×5 reps – Single Arm Overhead Squats every 30 seconds (alternate arm each set)
Complete 3 rounds. Rest 2 minutes between each round.
Then:
12kg Indian Clubbell
6×30 seconds Gamma Shield (Left to Right then Right to Left)
Then:
Cool down

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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