DO YOU NEED CHALLENGE

The Kettlebell Press Challenge 

(21 days)

DIRECTIONS: Choose a pressing pattern and size bell that works well with your body and your current fitness level. You may use the same size bell each day or use a heavier bell as the reps become lower for some of the ladders towards the end of the week. For example Day 1 Press 3 times each side with a 12kg bells. Take a 30-120 second rest and use the 12kg bells for 3 times per side. Take a 30-120 second rest and use a 16kg bell for 2 per side and so on. Only go up if you KNOW you can safely get the bell over head WITHOUT a push press.  You can add a CLEAN in between each press if you fancy as well.

Rest suggestion: take a minute rest before moving to the next rep range. If you’re using a heavier weight than normal take a 2 minute rest. If you need more rest that’s ok too! Just get them done within the day!

Note – The 1 rep that is indicated is not meant for you to work with your 1 rep max, You should be able to do 2 consecutive reps with the bell you are using for 1 rep.

WARM EACH DAY WITH A LIGHT PRESS BELL – WARM UP PRESSING 6-8 REPS PER SIDE AND KNOCK OUT A COUPLE OF GET UPS AS WELL. 

The suggest rep are indicated for EACH side.

Day 1     3, 4, 5

Day 2     2, 3, 4, 5

Day 3    1, 2, 3, 4, 5

Day 4    4, 3, 2

Day 5    5, 4, 3, 2

Day 6    6, 5, 4, 3

Day 7     Rest

Day 8    3, 4, 5, 6

Day 9    6, 5, 4, 3

Day 10  5, 4, 3

Day 11  5, 4, 3, 2

Day 12  5, 4, 3, 3

Day 13  5, 5, 4, 3

Day 14  Rest

Day 15  7, 5, 3

Day 16  6, 5, 4, 3

Day 17  3, 3, 3, 3

Day 18  4, 4, 3, 2

Day 19  3, 3, 3, 2, 2

Day 20  Rest

Day 21  5, 3, 3, 1

Test your 1 REP MAX at the end 2, 1, 1 rep scheme Congratulations!