Kettle-bell Advancement.

Let's say your goal is to do 12 reps in a row with the 32 kilo kettle-bell clean--press .

First, you need to use double the volume of your goal, which is 24 reps.
Start by doing 12 sets of 2 reps in 12 min's. Meaning you start a new set every 60 sec's.

After this becomes easy you move to 8 sets of 3 reps in 8 min's.

When this becomes easy move to 6 sets of 4 reps in 6 min's.

When this becomes easy move to 5 sets of 5 reps in 5 min's.

You will notice by now your rest periods become shorter as your reps increase.

After this becomes easy move to 4 sets of 6 reps in 4 min's.

When this has become easy for you, you will be able to do the 12 reps goal on the clean--press.
Do this workout twice per week.

Let's say your goal is to do 32 kilo kettle-bell snatches for 40+40.

The total volume will be 80+80.

First you might do 40 sets of 2+2 in 40 min's.
When this becomes easy move to 26 sets of 3+3.

Then move to 20 sets of 4+4 in 20 min's.

Then move into 16 sets of 5+5.

Then 13 sets of 6+6 in 13 min's.

After this becomes easy do 11 sets of 7+7, resting one minute after completion of each set.

Then work on 10 sets of 8+8, resting one min's. after completion of each set.

Once you have reached the 10's decrease the volume to the goal volume because now you are going for pure quality.

So, you will do 4 sets of 10+10 with one min's. break after completion of set.
Then move 4 sets of 11+11.

Then to 3 sets of 12+12.

Then to 3 sets of 13+13.
Once you have reached 2 sets of 20+20 WITH ONE MINS. BREAK AFTER COMPLETION OF
SET you will be very close to the 40+40 goal.

Do this only twice per week.
squeeze a lot of volume into a short period of time to make it more quality.



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