Wednesday, January 10, 2018

WOD Wednesday #53

Every Minute on the Minute for 20 min:

-7 Kettlebell swings
-7 Goblet squats

Courtesy of Kettlebell Kings:
We get asked frequently when one should consider increasing the weight of the kettlebell they use, the answer is it depends! Below are a few guidelines to consider before moving to a heavier weight.

General Fitness Use :Depending on your lifting goals, if you can perform these amount of reps with your kettlebell you should consider getting a heavier kettlebell

Strengthening specific muscles: 1-3 reps, EX: 1-3 reps of any movement like squats
Strengthening and building push power: 4-6 reps
Increasing explosiveness: 7-9 reps
Building endurance: 10-20 endurance.
Building mental toughness and conditioning 21- 100 reps

CONGRATS to Shawn Pohl for winning the JerkFit WODies in our giveaway this past week! Make sure you get subscribed to the email list at the bottom of the page to qualify for future giveaways!

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