Copenhagen Combatives

From My Mad Methods ay 23: Kettlebell Clean Complex & Core Workout

Day 23 involves a variety of Kettlebell Clean to ballistic exercise complexes combined with bodyweight core exercises in a series of three mini-circuits.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 23 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Advanced

Body Parts Used: All
Equipment: Kettlebell

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.Day 23: Kettlebell Clean Complex & Core Workout Video:

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.Day 23: Kettlebell Clean Complex & Core Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.

A1: Snatch to Clean - 3-5 x 10ES
A2:  Sit Up - 3-5 x 20
B1:  High Pull to Clean - 3-5 x 10ES
B2:  Leg Lift to Bump 3-5 x 20
C1:  Swing to Clean - 3-5 x 10ES
C2:  Alt 2-Limb PLank 3-5 x 20(3-5sec hold)
HE: Hand Walk Out to Push Up - 4 x60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.