Intermediate Kettlebell Recovery Workout

injury

Mar 12

I am well on my way back to gaining my Kettlebell strength after my slight injury.

Here is the next step — my self-prescribed Intermediate Program — I’m currently using to move my way back to where I used to be a few weeks ago.

I do this Kettlebell workout in the morning. I take a noontime power walk for 30 minutes. Every evening, I do a Yoga program, and stretching routine, to help reverse the pressures, and positions, of the day.

I added a little more variety to the program this week. I’m working on getting my Snatches back in my brain and body. They’re important, and sometimes a little scary, plus I have to watch my hypermobile elbows for safety.

Monday: 20kg sequence One-Hand Swing/Clean/Press/Squat 10 times each arm.

Tuesday: 32kg Two-Handed Swing 10 times x 10 sets (100 total).

Wednesday: 20kg Snatch, 3 times left hand, switch, 3 times right. Ten sets.

Thursday: 20kg Turkish Get Ups. Five times each side. Halo switching between hands on my back.

Friday: 20kg Snatch, 3 times left hand, switch, 3 times right. Ten sets.

Saturday: 32kg Two-Handed Swing 10 times x 10 sets (100 total).

Sunday: Rest day.

Yes, I know I should be one workout day on, and then a day off — but I’m not built like that, not even at this ever-age — but on my “off days” I try to deload, or do less intensive work; so take what you will from this, use it as you wish, and remember you should never feel worn out after a Kettlebell workout. You should always feel strong, refreshed, and ready for the day.

I do my Kettlebell workouts in the early morning because I go to bed super early at night. Your mileage, and weight, may vary!