Circuit training
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There is a reason people love circuit training. It is fun!
In my classes, I first introduce the techniques I want them to practice that day, and we work with some timed sets on some exercises and for reps with others. At the end of the class, it is time for some mixed circuit training.
World Champion Vasily Ginko was the person who introduced me to the most variation in training.
Everything has its place. Whatever school you follow, in the end, at some stage, training methods overlap. Variation is the factor that prevents staleness in your training and ensures you keep progressing.
Kettlebells are a tool, and as long as you know what you are doing and have a goal with your training, well, it is your own business!
Some ways recommended by Vasily were to either set the time and measure the workload or set the workload and measure the time. If you set a new PR, you've improved.
He also mentioned ballistic rotating circuits.
Here are some suggestions you can experiment with:
Rotating circuit: 10 or so moves, flowing from one to the next, 1 rep of each, done for a set time.
Snatch
OH squat
get up
bottom up clean + press
high pull
swing squat
figure 8 lunge
clean + jerk
thruster
swing OH turn, change hand
30s drills
halo
overhead squat
bottom up clean + press
farmers walk
explosive step up
figure 8
rope skip
medecine ball slam
jerk
high pull
No Excuse circuit (Thanks to Ross Enamait)
Pick 4 exercises: Say, Swing/ Jerk/ Snatch/ push press
Round1@ 60s each
Round2@ 45s each
Round3@ 30s each
Round4@ 15s each
for a total of 10 minutes
Try to perform the whole circuit without rest in between rounds, or limited break. Do not set the bells down, try to rest in the rack or overhead position.
Tabata Intervals
20seconds on 10 seconds off, repeat 8 times. That's one tough 4 minute cycle!
You want to pick a drill that you can work at full speed. Squat jumps, jerks, high pulls, push presses, etc...
Deck of card workout
If you are feeling creative you can put your own values to the cards. Here's what I did.
2 to 10 of HEARTS: Jerk L/ DIAMONDS: Snatch L/ CLUBS: Jerk R/ SPADES: Snatch R
JACKS, QUEENS, KINGS and ACES: 3-5 chin ups of some sort (rings, towel, offset...) or squat variations. Free choice!
5x5 CIRCUIT
5 reps each exercise, 1' rest after completion of the 5 drills, repeat 5 times. Use double kettlebell for the drills.
swings
front squats
push presses
cleans
high pulls
