Back To Basics
2H KB SWING | 15 to 30' sessions
- Ladders week (amrap)
- d1 3,5,7,9
- d2 3,5,7
- d3 3,5,7,9,12
- Straight sets week (emom)
- d1 11
- d2 8
- d3 14
Alternate ladders week with straight sets week
Back To Basics 2.0
2H KB SWING+ Goblet Squat | 15 to 30' sessions
- Ladders week (amrap)
- d1 8 swings + 1,2,3,4 goblet squats
- d2 6 swings + 1,2,3 goblet squats
- d3 10 swings + 1,2,3,4,5 goblet squats
- Straight sets week (emom)
- d1 10 swings + 1,2,3,4 goblet squats
- d2 8 swings + 1,2,3 goblet squats
- d3 12 swings + 1,2,3,4,5 goblet squats
Alternate ladders week with straight sets week
ATOS
- 1 kettlebell: weaker side, 0 to 30'' rest, stronger side / 2 kettlebells
- 4 weeks
Complexes:
- d1 clean + squat + press + swing
- d2 clean + squat + press
- d3 clean + press + squat + swing + squat
Week A (4 reps, 3 sets, 2' rest)
Week B (5 reps, 4 sets, 1.5' rest)
ATOS 2.0
- 1 kettlebell: weaker side, 0 to 30'' rest, stronger side
- 4 weeks
Complexes:
- d1 squat + snatch + vpp + squat
- d2 snatch + vpp + squat
- d3 squat + snatch + vpp + squat + swing
Week A (4 sets, 1.5' rest)
- d1 5+6+4+3 / d2 6+5+4 / d3 4+6+5+6+6
Week B (3 sets, 2' rest)
- d1 4+5+3+2 / d2 5+4+3 / d3 3+5+4+5+5
The Russian Bear
- 2 kettlebell cleans (d2 try a heavier bell size)
- 15 to 30'
Week A
- d1 6 / d2 4 / d3 10
Week B
- d1 3,5,8 / d2 2,4,6 / d3 4,6,10
Simple Muscle
- 2 kettlebells
- emom for 3', then rest 1' (4' long sets)
- alternate sets of military press and front squats (8' rounds)
Sets:
- d1 4 reps otm (end of session: 2x20 deadlifts)
- d2 6 reps otm (end of session: 1x20 deadlifts)
- d3 8 reps otm (end of session: 3x20 deadlifts)
Week A: 2 circuits
Week B: 3 circuits
Simpler Muscle
- 1 kettlebell
- 4 exercises: 2h swing, viking push-press, pushup, 1h snatch
- 30'' after set 1-2, 90'' after set 3
- alternate exercises
Week1-3:
- d1 2h SW 5,5,5 / VPP 3,3,3 each arm
- d2 VPP 4,4,4 each arm / 2h SW 6,6,6
- d3 2h SW 7,7,7 / VPP 5,5,5 each arm
Week2-4:
- d1 pp 10,10,10 / snatch 3,3,3 each arm
- d2 snatch 4,4,4 each arm / pp 10,10,10
- d3 pp 10,10,10 / snatch 5,5,5 each arm
Week1: d1x2, d2x3, d3x4
Week2: d1x2, d2x3, d3x4
Week3: d1x3, d2x3, d3x4
Week4: d1x2, d2x4, d3x5