kettlebell-training

Simple Strength for difficult times

Format

1 press, 1 pull, 1 squat
8-10 Training Rep Max (perfect reps)

slow circuit fashion (press ladder, shake off, squat ladder, shake off, pull ladder)
- rest 1' max between 2 and 4
- rest 2' max between 4 and 6
- rest up to 3' between rounds
- each day has a H/M/L ladder (intensity on a lift)
- during the week rotates exercise done for H/M/L

Exercises

SQUAT: 2KB front squat, KB goblet squat, KB split squats, KB lunges
PRESS: 2KB military press, KB press, KB see-saw press, handstand pushup, pushup, one hand pushup, KB floor press
PULL: 2KB row, KB row, KB renegade row, weighted chin up, weighted pull up

Progression

Week 1 : 2 rounds
  - H: 2,6,2 / M: 2,4,2 / L: 2, 2, 2
Week 2 : 2 rounds
  - H: 2,4,6 / M: 2,6,2 / L: 2, 4, 2
Week 3 : 3 rounds
  - H: 2,6,2 / M: 2,4,2 / L: 2, 2, 2
Week 4 : 3 rounds
  - H: 2,4,6 / M: 2,6,2 / L: 2, 4, 2
Week 5 : 4 rounds
  - H: 2,4,6 / M: 2,6,2 / L: 2, 4, 2
Week 6 : 5 rounds
  - H: 2,4,6 / M: 2,6,2 / L: 2, 4, 2
Week 7 :
  - day 1 -> squat 3x2,4,6 / press 3x2,4,6 / pull 3x2,4,6
  - day 2 -> squat 2x2,4,6 / press 3x2,4,6 / pull 3x2,4,6
  - day 3 -> squat 2x1,2,3 / press 3x2,4,6 / pull 3x2,4,6
Week 8 :
  - day 1 -> squat TEST! / press 2x1,2,3 / pull 2x2,4,6
  - day 2 -> squat - / press TEST! / pull 2x1,2,3
  - day 3 -> squat - / press - / pull TEST!