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WORK OUT
Kettlebell Monster

CHEST

LevelBeginner
Duration26 to 30 min
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Beginner-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • Single Kettlebell Chest Press
  • Programming and weight selection

Difficulty breakdown

LevelBeginner
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell

Why this workout

This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being 2 to 6 and in the 33% of the 1RM range. Now that I'm home and I no longer have access to heavy enough kettlebells (higher than 32kg), my focus...

About this workout

This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being 2 to 6 and in the 33% of the 1RM range. Now that I'm home and I no longer have access to heavy enough kettlebells (higher than 32kg), my focus will be hypertrophy.

Task breakdown

12 to 16 reps of the single-arm chest press 3 to 5 sets Plenty of rest between set Mix up your chest work with mobility work. My own work is about 1 minute per side, with set-up and switch that comes to about 3 minutes per set. I then spend about 3 to 5 minutes on mobility, stretching, poses, and focusing on weak areas. All that comes to about 8 minutes per set and spending anywhere from 30 to 40 minutes with the main focus being the chest.

Programming

The reps are in the hypertrophy rep range. Pick a weight that gets you close to failure on your last set. 50 to 60% of your 1RM. If your available weight is too heavy then reduce TUT (time under tension) and go faster, if need be, reduce the weight. If your available weight is too light then increase the TUT and go slower on each rep. Full control of each rep is a must.

The workout

Workout

Workout
As written by the coach
12 to 16 reps of the single-arm chest press 3 to 5 sets Plenty of rest between sets Mix up your chest work with mobility work. My own work is about 1 minute per side, with set-up and switch that comes to about 3 minutes per set. I then spend about 2 to 4 minutes on mobility, stretching, poses, and focusing on weak areas. All that comes to about 6 minutes per set and spending anywhere from 25 to 35 minutes with the main focus being the chest.
Task details
Task

Work

Work
  • 16×
    Single Kettlebell Chest Press
    Single Kettlebell · On each side