Kettlebell Strength Endurance Work

Mobility Drills +
Kettlebell Warm-up
Then:
Kettlebell Jerks
1st Set – 2x20kg – 16reps
1st set is done with static hold in top position. Static hold is minimum of five breaths but can be as long as 30 seconds on low reps. It’s goal is to build strength and make top position more stable.
Rest 1-3 minutes
2nd Set – 2x20kg – 36reps
2nd set is also a strength set and is done with exaggerating pause on top position. Pause should be at minimum of two breaths. Goal of this is to learn not to hold your breath during lifting and learning to relax under weight.
Rest 1-3 minutes.
3rd Set – 2x24kg – 23reps
Normal working rate tempo
Rest 30/60seconds
4th Set – 2x24kg – 26reps
Normal working rate tempo
Rest 30/60seconds
Then:
Kettlebell Snatch
1st Set – 1x20kg – 10reps left & right
Same rules apply to the work tempo as did with the Jerks on the 1st set.
Rest 60/90seconds between change and to the next set.
2nd Set – 1x20kg – 22reps
left & right
Same rules apply to the work tempo as did with the Jerks on the 2nd set.
Rest 60/90seconds between change and to the next set.
3rd Set – 1x24kg – 31reps
Normal Work Tempo
Rest 30/60seconds
Then:
Cool down and Recover