{"id":541,"date":"2013-03-02T15:59:09","date_gmt":"2013-03-02T02:59:09","guid":{"rendered":"http:\/\/www.freefitnessguru.com\/blog\/?p=541"},"modified":"2013-03-02T16:09:58","modified_gmt":"2013-03-02T03:09:58","slug":"a-primo-kettlebell-super-set-routine","status":"publish","type":"post","link":"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/a-primo-kettlebell-super-set-routine.php","title":{"rendered":"A primo Kettlebell super set routine"},"content":{"rendered":"
Tweet<\/a><\/div>\n

Here is what I am doing today:<\/p>\n

Super Set<\/p>\n

10 one arm snatches – single KB
\n20 two arm cleans – double KB
\n70 one arm swings – single KB<\/p>\n

Use as heavier weight as you can and still complete it. These three are done one after the other, no or little rest.<\/p>\n

I am using 26 KG kettlebells. Do the whole super set “FIVE TIMES”.<\/strong><\/em><\/p>\n

Dont do it one after the other – take a break in between super sets – as long as you want. This will minimize fatigue & hand damage and keep your metabolism up all day.<\/p>\n

Use heavy weights.<\/strong><\/p>\n

To minimize hand damage, trim callus the day before, use powder, use gloves, duct tape, or boxers wraps after cycle two.<\/p>\n

Rather than increasing reps or cycles, or doing the whole five cycles in one go – increase the weight as your priority.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tweet Here is what I am doing today: Super Set 10 one arm snatches – single KB 20 two arm cleans – double KB 70 one arm swings – single KB Use as heavier weight as you can and still complete it. These three are done one after the other, no or little rest. I […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[515,514],"class_list":["post-541","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-2","tag-kettlebell-complex","tag-kettlebell-super-set"],"_links":{"self":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/comments?post=541"}],"version-history":[{"count":5,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/541\/revisions"}],"predecessor-version":[{"id":544,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/541\/revisions\/544"}],"wp:attachment":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/media?parent=541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/categories?post=541"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/tags?post=541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}