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![[PROGRAM] Kettlebell Weight Chain: “Roll the Clock” (Session Duration Variability)
Use a die to determine the duration of your session. Roll again if you get the same time frame as in your last session.
🎲 1, 2 = 20 minutes
🎲 3, 4, 5 = 35 minutes
🎲 6 = 45 minutes
(Special thanks to Fabio Zonin @x_fab_69, StrongFirst Certified Master Instructor, for adjusting the time to ensure consistency with our Delta 20 principle.)
Work up the kettlebell rack.
Start with your left arm: snatch, press, clean, press.
Repeat the sequence with your right arm: snatch, press, clean, press.
Move on to a heavier kettlebell and repeat.
Once you reach the weight you can still lift with proper form, without struggle, at about 70–80% effort, restart the Chain with the lightest kettlebell you began with.
Keep the rest periods short.
🔗 Full article and video > strongfirst.com/blog - OR CLICK THE LINK IN THE BIO!
Stay tuned - more exciting stuff coming soon!
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