Your December Workout / Training Schedule – Day-By-Day [INSIDE]

Lots of people get “lost in the weeds” this time of year.

They can’t seem to find time to do their traditional 45-60
minute workouts, so they stop working out altogether.

Don’t let it happen to you.

I quickly wrote about this last week, but I think it’s worth
mentioning again.

So I hope you don’t mind, but I took the liberty of drawing up
a quick “post season” workout plan for you.

In fact, I’ve drawn up several options for you.

(Feel free to print this out.)

Here they are:

Option 1: 3 days a week

Day 1: 20 minutes. Practice the following:
A. Get Up. 10 minutes.
B. Front Squat. 10 minutes.

Day 2: 20 minutes. Practice the following:
A. Double Clean. 10 minutes.
B. Double Press. 10 minutes.

Day 3. 20 minutes. Practice the following:
A. Double Jerk. 10 minutes.
B. Snatch. 10 minutes.

This is a great schedule because it allows you to play and
practice both single and double KB lifts.

Option 2: 4 days a week

Day 1: 15 minutes. Practice.
A. Goblet Squat. 5 minutes.
B. Double Swing. 10 minutes.

Day 2: 15 minutes. Practice.
A. Get Up. 5 minutes.
B. Double Push Press. 10 minutes.

Day 3: 15 minutes. Practice.
A. H-2-H Swing. 5 minutes.
B. Double High Pull. 10 minutes.

Day 4. 15 minutes. Practice.
A. Double Clean + Jerk. 15 minutes.

4 days a week allows you to also hone your skills with a higher
frequency. And the schedule above “stacks” your skills both
intra-workout and throughout the week.

Option 3: 5 days a week

Finally, a very simple 5 day a week program. One of my favorites.
Allows you to train technique more frequently. Strength is a skill
and the more you practice it, the stronger you’ll [potentially] get.

Day 1: 15 minutes. Practice.
A. Goblet Squat. 5 minutes.
B. Double Front Squat. 10 minutes.

Day 2: 10 minutes. Practice.
A. Get Up. 10 minutes.

Day 3: 15 minutes. Practice.
A. Press. 5 minutes.
B. Double Press. 10 minutes.

Day 4. 10 minutes. Practice.
A. Swings. Your choice. 10 minutes.

Day 5. 15 minutes. Practice.
A. Double Clean + Jerk. 15 minutes.

Yeah, just couldn’t help myself. Had to throw that Double
Clean + Jerk in there again.  :-)

It’s SUCH a great exercise for developing all-round high
end strength and conditioning.

Especially when done for higher reps with heavier weight.

However, you should really practice it and feel comfortable
with it, especially the “drop” – getting under the KBs.

This causes SO many people problems.

Fortunately, I’ve got several “foolproof” drills that will get
your Jerk right.

My favorite is the “Jerk Drop.”

You can learn exactly how to do it when you grab your copy
of “Kettebell STRONG!” today.

Not only will you learn the fastest, most efficient way to master
the Jerk, you’ll learn all about “Technique Stacking” –

Where you literally transfer pieces of technique from one lift
to another lift (in a very specific sequence) to make each
lift progressively easier to learn and perform.

Learn ALL about double kettlebell lifting inside “Kettlebell
STRONG!.”

If you’re serious about your kettlebell training, then it’d be a
great early Christmas present for you this year.

Enjoy your training!

Geoff

P.S. Remember, perfect practice makes permanent.

If you get off to a bad start with incorrect technique, it’ll
take you (according to motor learning expert, Shirley
Sahrmann, PT) 3 to 5 reps to correct every one rep performed
incorrectly.

That’s a giant time-suck I think you’ll agree.

Get your double KB lifting technique right from Day 1.

Get “Kettlebell STRONG!.”

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