Kettlebell Complex: Double Clean/Double Press/Double Rack Lunge
The last few months I’ve been following the kettlebell program from our Online Group Coaching program and have been loving it.
It’s quick, simple, covers all of the major lifts and doesn’t require much equipment so I can get it done at the gym or at home. Kettlebells are a high value tool because of they can be programmed to challenge your strength with grinding movements like squats, lunge and presses while also being a valuable tool to build your aerobic health with smooth movements like swings, cleans and snatches.
This past weekend I capitalized on the nice weather and jumped on an opportunity to train outside. Although it only took about 24 hours for the rain and clouds to come back it was nice to soak up some Vitamin D ☀️ while working out.
Here is what I did including the complex shown above. 💪🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Warm-Up: 3 Rounds
OH KB Walk x 40 yards each side
Kettlebell Deadlift: x 10
Bear Crawl x 20 yards
Double Kettlebell Clean: x 4
Double Kettlebell Overhead Press: x4
Double Kettlebell Rack Reverse Lunge x 4 each side
Lateral Goblet Squat: 4 x 6 each way
Loaded Chin-Up: 4 x 5
Tempo Runs (80 yards) x 10 (Rest Heart Rate to 70%)
Send a DM 📨 📱 or E-Mail 📧Kevin@movement-as-medicine.com for online coaching options.