Getting tired of high rep kb work, have limited time or just want a nice change from the circuits you have been doing? This workout is one I have done of and on for quite some time. The only drawback is you need quite a few bells pairs and differnt weights. The stronger yo are the longer this can take & the more work you will do.

You should have a least 3 different size kbs preferably in pairs.One should be the heaviest you can work with for 5  to 10 rep, the second is your normal working weight & the third is one size down. This is a minimum. Again the more the better.

 With your heavy bell do 10 1 handed swings with each arm with no rest between arms. Immediately go to the medium size bell and do 20 1 arm swings with each arm and when done immediately drop to your light bell and do 40 swings each arm. Feeling those hamstrings yet????

I have a lot of bells so I will start with the 40k with 5 swings/arm then 10+10 with the 32k, 20+20 with 28k, 30+30 with the 24k, 40+40 with 20k, 50+50 w 16k, 60+60 with the 12k. Grip gives out on the 12k. Note that your style will most likely change as the weight decreases. With your heaviest bell you will probably be using a strong hip snap to get the bell upas you decrease in weight the reps go up and on the light bell you will be probably using a fairly relaxed style.

 If your heavy bell is too much for you with 1 hand use 2 hands and double the reps but do the others with one hand.

 Now that we got you warmed up its time to do some work. You need pairs if possible.  If yo only have one bell of each size hold it in front with both hands.

Clean both bells, one at a time if necessary. Squat your heaviest bells 5 reps, Drop them get your medium bells and squat for 10 reps, drop to the light ones and do 20 reps. I do 2x32 for 5, 2x28 for 10, 2x24 for 15, 2x20 for 20, 2x16 for 25, 2x12 for 30. If you can't complete the sets non-stop, keep the bells racked and just stand and shake your legs a little then keep going.

 Next we will hit the arms with snatches. Since your hammies are toast this is going to be real fun!! Back with your heavy bell do 5+5, drop to your medium bell and if you have been using it a while do 20+20 otherwise do 10+10, then drop to your light bell and do 40+40. As with the swings you will probably notice your style changing as your move from heavy/ntense to light/volume. That is expected and is what we want.

Typically I will do 32k 10+10, 28k 15+15, 24k 20+20, 20k 30+30, 16k 40+40, 12k 50+50. Sometimes I will leave out the 28k & 20k and if I do I will do 16k 40+40 and 12k 60+60.

 That's it. You have a lot of volume and still done some heavy lifting and you have hit the whole body front to back, head to toe. I don't recommend doing this one more than once a week as it is pretty demanding if you use a lot of bells.

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