kettlebell-training

THE CRUISER

- 4 lifts: upper body push, upper body pull, squat, hinge
- 3 days per week, L/M/H format | 2 days per week (H+L/M, H+L/M)
- find 8-12RM for each lift
- roll a die each week for each lift, use die cast to determine reps to reach NL

Number of lifts

With very low reps

Day/Roll	1	2-3	4-5	6
Week NL	60	88	112	140
HEAVY	25	37	47	59
MEDIUM	20	29	37	46
LIGHT	15	22	28	35

Without very low reps

Day/Roll	1-2(-3)	(3-)4-5	6
Week NL	88	112	140
HEAVY	37	47	59
MEDIUM	29	37	46
LIGHT	22	28	35

Rep scheme

RM	LIGHT	MEDIUM	HEAVY
8	3	3,4	3,4,5
9	3	3,5	3,5,6
10	3	3,5	3,5,7
11	4	4,6	4,6,7
12	4	4,6	4,6,8

Weekly setup (3x week)

TYPE / SESSION	SESSION 1	SESSION 2	SESSION 3
HEAVY	.	Squat/Pull	Hinge/Press
MEDIUM	Hinge/Press	.	Squat/Pull
LIGHT	Squat/Pull	Hinge/Press	.

Weekly setup (2x week)

TYPE / SESSION	SESSION 1	SESSION 2
HEAVY	Squat/Pull	Hinge/Press
MEDIUM	Hinge/Press	Squat/Pull
LIGHT	Squat/Pull	Hinge/Press