Day 10 of the One Lift a Day Workout Plan involves the Kettlebell Pistol exercise preceded by three new animal movements by Greg Mihovich. Adjust your 5RM weight if necessary to hit a target of 6-10 sets during the 20 minute Pistol routine.
Day 10: Kettlebell Pistol Workout Video:
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Day 10: Kettlebell Pistol Workout Instructions:
Perform the five test exercises to find your 5 rep max (5RM). Be sure to warm up prior to each test using bodyweight movements followed by lightweight technique practice. Rest as much as necessary between each test.
A: Bear Crawl Backwards - 1 x 2min
B: Cossack Duck Walk - 1 x 2min
C: Sit Thru - 1 x 2min
D: Kettlebell Pistol - 2 rep sets over 20min (5RM Weight)
Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method. Find out more.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.