17Dec, 2010

Kettlebell Flow for your Weekend Workout

“A Kettlebell Training Flow by Jason C. Brown…”

I’d like to lead you into this weekend with an high-intermediate to advanced Kettlebell Training Flow.

This Kettlebell Flow is 3 minutes and consist of 3 separate kettlebell exercises:

Kettlebell Snatches for 30 seconds

Sots Presses for 30 seconds

1/2 Kneeling Clean & Press into & out of Gladiator Press

Try 3-5 rounds with 1 minute rest between. Hit some pull-ups or rows and you’re good to go.

Update: I’m ending our New Year-New Direction Sale on Monday morning 8am EST. Say goodbye to those goodies. Order now before they’re gone for good. Kettlebell Athletics DVD Sale

This entry was posted on Friday, December 17th, 2010 at 1:18 am and is filed under Kettlebell training workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by jason | in Kettlebell training workouts | 15 Comments

Comments on “Kettlebell Flow for your Weekend Workout” (15)

1. Steve Long

   12/17/2010 at 3:12 am

   That was pretty freaking awesome man! If I can remember it I’ll definitely try it out
2. Keith Fine

   12/17/2010 at 4:54 am

   sweet flow brother!!!
3. John Duffy

   12/17/2010 at 2:14 pm

   How big of a bell should we use ? The sots press are tough
   Thanks for the workout
4. jason

   12/17/2010 at 2:22 pm

   Thanks Steve. I hope you’ll remember.
5. jason

   12/17/2010 at 2:22 pm

   Thanks Keith! How are things on LI?
6. jason

   12/17/2010 at 2:23 pm

   John,

   I’m a 200lb guy and 16kg or 35lb is fine for me.Use a light one to start.
7. Tony

   12/17/2010 at 4:50 pm

   Awesome workout as usual. i’ll be trying these out today.

   just random question..why do you always wear long sleeve sweatshirt?
8. jason

   12/17/2010 at 7:00 pm

   Thanks Tony. Please report back.

   Lots of sailor ink with naked women and daggers.
9. dan

   12/17/2010 at 8:19 pm

   hey jason C brown, sweet flow. what weight do you recommend for this? i’m comfortable doing kettlebell swings w/ a 16kg bell.
10. Jason

    12/17/2010 at 9:20 pm

    Thanks Dan. Try an 8 to 12kg kettlebell.
11. Indy

    12/18/2010 at 2:47 am

    tats!thats cool.
    thanks again for the killer bell session.
12. Barry B.

    12/19/2010 at 12:30 pm

    This will be a nice challenging for my training buddies this morning thanks Jason.
13. Barry

    12/20/2010 at 1:16 pm

    I did this flow with my workout buddies. We all loved it. Once again the kettlebell exposes core weakness and imbalances that other fitness movements and machines can’t quite get to. Awesome Flow Jason!!
14. jason

    12/20/2010 at 2:56 pm

    Hey Barry,

    Thanks for trying out this Weekend Kettlebell Flow! I appreciate it and I agree completely.
15. TroyP

    02/11/2011 at 6:37 am

    Great circuit. The Sots presses are killers.