Workout ‘Clean-up’

Not only do you need to clean your Kettlebells, but you’ll be cleaning yourself up after this short but intense workout. Check my time and load for this workout in the comments.

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Workout ‘Clean-up’

  • 25 x Kettlebell Dead Clean & Press (R)
  • 25 x Kettlebell Dead Clean & Press (L)
  • 25 x Kettlebell Double Arm Swings
  • 5 x Alternating Full Snatches (L+R=1)
  • 25 x Double Kettlebell Front Squats
  • 25 x Kettlebell Double Arm Swings
  • 5 x Alternating Full Snatches (L+R=1)
  • 25 x Chest Push-ups
  • 25 x Tricep Push-ups

FOR TIME

Access to download of the PDF is available after registration.

 

Skill level Intermediate

 

Click to see the larger version of this workout.
Click to see the larger version of this workout.

Execution

Check out my online videos for the execution of the Dead Clean, search for “10+ Kettlebell Clean Variations” on youtube.

For the swing search for “How to Kettlebell Swing (in details)” on youtube.

For the chest push-ups make sure the space between your ribs and elbows is 90 degrees, if you don’t have the core, shoulder or pec strength yet, do negative push-ups, whatever you do, stay away from those sissy push-ups that get you nowhere.

For the tricep push-ups, shave your ribs with your elbows everytime. And remember, rest if you need to, forget about the time, focus on quality reps and progressing over time, maybe this time you get beaten by your fellow athletes, who cares!

Want to see a video of this workout?

I don’t have a video yet, but just ask below and I will film myself performing this workout. Serious.

Want more details?

Just create a topic in our forum and a Caveman Trainer will provide feedback.

POST YOUR RESULTS

Post your results below or on our Facebook to keep track of your progress and to show others, if you have a video, submit it. Our facebook can be found here, you can also post videos there.

Feel free to submit your questions below, they will be answered.

For questions, join http://kettlebell.community
For education http://kettlebelltraining.education



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