Bells & Bodyweight Circuits

Workout of The Week

Bells and bodyweight won’t make you brutally strong, and likely won’t make you super jacked.

Understand that kettlebells are just a tool like a barbell or a dumbbell. They CAN build muscle like a dumbbell or barbell if they’re applied correctly. However, A hammer is also a tool, it doesn’t mean I would use it to wash windows. Sure it can get the job done with some tweaks, but it really isn’t the best tool for the job.

When using kettlebells you still need to apply fundamental training principles to get results like increased muscle mass or strength. Before you get blue in the face and yell at me in the comments, this doesn’t mean kettlebells are useless.

The best way to use kettlebells in my opinion is to develop power or work capacity. In the past, I liked to hit a bell and bodyweight workout a couple times per week either as a finisher or to get some movement before starting work. You could also use kettlebells as a primer.

Before upper body days I would hit kettlebell snatches.

Before lower body days I would hit heavy swings.

Workout

Get Sweaty & Pumpy

5 Rounds

Ring Dips x 8-12

Chin up x 6-12

Kettlebell swing x 10

Rest 2:00 between sets

Get Heavy

Kettlebell Snatch 5 x 2/ea

Kettlebell Clean & Press 5 x 2/ea

Alternating every 90 seconds. Do 2 snatches each arm the first 90 seconds. Do KB C+P 2 each arm the next 90 seconds. Work up heavy. We’re resting a bit longer because we want to get heavier for this complex. Keep the snatches powerful and not grindy.

Core

Rollouts 3x10 (Use good tempo)

Feet Supported Grappler Twists 3 x 10-20/ea

Let me know in the comments, DMs, or respond to this email if you tried this one.

Weekly Training: Plus Set Method

Last week the program called for 5 sets of 5 at 78%, this week we bump it up another 5% to hit a 6 x 3 at 83% with a plus set the last set. This is the heaviest week before we go back to 4 x 7 next week. Focus on moving each repetition as explosively as possible.

Get The Full Week Below ⬇️⬇️⬇️