4 Week Kettlebell Strength

4 Week Kettlebell Strength

29.00

If you made it this far I don’t need to convince you of the benefits of training with kettlebells. While they are a growing trend in the fitness community, all too often real strength training is left by the wayside in lieu of lots of straight conditioning work with the bells. This program is different. While staying true to the principles found in the Bear Bones Method, you will have a focus everyday on strength work.

So get those bells out, get ready to get super mobil, and strong in ways that you didn’t know you could move!

For sample training day, see below.

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Sample Training Day:

Warm Up:
3X
Walking lunge x 50ft Walking Leg Swings x 50ft Bear Crawl x 50ft
15 Pull Aparts

5X

10 KB Bench Press, close grip

  1. ____ x 10

  2. ____ x 10

  3. ____ x 10

  4. ____ x 10

  5. ____ x 10

5 Weighted Chin Up, increasing weight

  1. ____x5

  2. ____x5

  3. ____x5

  4. ____x5

  5. ____x5

50ft Farmers Carry Walking Lunges

  1. ____ x 50’

  2. ____ x 50’

  3. ____ x 50’

  4. ____ x 50’

  5. ____ x 50’

4X

10 KB Squeeze Curls

  1. ____ x 10

  2. ____ x 10

  3. ____ x 10

  4. ____ x 10

10 Close Grip KB Pushups

  1. ____ x 10

  2. ____ x 10

  3. ____ x 10

  4. ____ x 10

5X
:30 Work/ :30 Rest
Max Effort Double KB Thrusters

1. ____ 2. ____ 3. ____ 4. ____ 5. ____