If you’re looking for a well designed kettlebell workout with an objective, provides some fun, and leaves you feeling awesome all over, this is it!
The kettlebell workout HPMAXJERK is intense from the get go!
Objectives:
- Good full-body bodyweight warm-up
- Tax shoulders prior to the jerk
- Improve jerk technique
- Increase core strength
- Improve lat activation
- Team cohesion
- Have fun
The Workout
- 2 min jumping jacks
- 2 min burpees
- 2 min squats
All AMRAP. Keep total score of reps. Meaning, if you finished with 80 jumping jacks, you start counting 81, 82, 83 and so on when you get to the burpees. Each person writes down their total on the board.
2 min rest
5 min heavy strict press
Start as heavy as possible, move down on weight when required. One rep each side, no rushing, you can aim for 4 to 6 reps per minute, stay on the lower side when near your 1RM.
2 min rest
20 min plank and jerks
AMRAP jerks. This part of the workout is performed with a partner, one partner is in the plank while the other performs jerks. No switching arms until your next set. Keep jerking until one of the partners yells “STOP”, then switch.
Keep total score of reps. Write down total on the board for each team at the end.
The weight for the single kettlebell jerk is near your max weight, say 75 to 80% of your 1RM.
The plank:
- Hands placed right under shoulders
- Elbows locked out
- Lats pulling shoulders down
- Chest packed
- Abs engaged
- Hips locked
- Knees locked
- Glutes squeezed
- Head aligned neutral
- One straight line from the head to the ankles
The Jerk:
- Push press as high as possible
- Come under the weight
- Arm locked out
- Abs engaged
- Chest slightly pushed out
- Come into full neutral standing position
- Drop
- Catch
- Rack
- Repeat
No major warm-up required, just a gentle jog with other bodyweight exercises to raise the heart rate, 3 mins or so. The first 6 minutes of the workout is also the warm-up required for the heavy press. Jumping jacks will warm-up the shoulders properly.
The heavy presses are put in for strength, but also to give the shoulders a serious workout before the jerks, this is to re-enforce that the jerk is not a shoulder workout.
