WKC 2020 @ 16 kg

ADVANCED Kettlebell Workout With 1 Kettlebell https://go.cavemantraining.com/wkv2020

This section explains what each sequence is but the full session is always the same structure as listed further below.

A) 2 minutes

Single-arm hip hinge swing Flip Open palm clean Racked squat

Switch sides

B) 6 minutes EMOM

Squat dead curl Stand up and press Windmill Negative side press Bent press Drop into hang Rotational row Hang lift

Return dead to the ground Repeat on the other side

Check more details if you want to know the muscles used and get more in-depth.

The Kettlebell Workout

A grinding strength workout with some cardio mixed in. For the video, the weight will not matter, but if you want to use this workout in your regular training—which you should—then note that the first sequence (A) should be performed with a medium weight as it's still part of the warm-up and the subsequent ones with a heavier weight. The first sequence (B) should be performed with a medium to heavy weight (20kg) and the subsequent one should be performed with the heaviest weight possible (24kg++).

Session structure 4 minutes bodyweight warm-up 10 seconds transition 2 minutes sequence A) 10 seconds transition 6 minutes EMOM sequence B) 10 seconds transition 2 minutes sequence A) 10 seconds transition 6 minutes EMOM sequence B) 10 seconds transition 2 minutes sequence A)

All up, about 22 minutes of work.

The movements are grinding, which means you go as slow as possible, the intention is to take as long as you can and complete the full sequence B) in about 50 seconds which gives you about 10 seconds to rest before the next rep. If you can, make the sequence last for the full minute.

Full details here https://go.cavemantraining.com/wkv2020