Warm-up with single arm cleans, gradually increasing with weight or reps, then:-
- 3 minutes kettlebell double arm cleans @ 6 rpm
Rest 1 min, then:-
- 2 minutes kettlebell double arm cleans @ 8 rpm
Rest 1 min, then:-
- 2 minutes kettlebell double arm cleans @ 10 rpm
Rest 1 min, then:-
- 1 minute kettlebell double arm cleans @ 12 rpm
Rest 1 min, then:-
- 1 minute kettlebell double arm cleans @ 15 rpm
Then:-
Kettlebell long cycle (clean & jerk) practice – single and double.
QiGong
