kettlebell-training

Kettlebell Axe

• Train 2x week (Monday/Thursday), sometimes add a 3rd day on Saturday
• Complete the sets within 15/20 minutes (OTM, 1.5 mins rest max, no less than 45’’)

• Heavy, low-rep sets on the minute

• Pick one of the pulls
  • 2H swing
  • 1H swing
  • Hand-to-Hand swing (preferred)
  • Snatch
• Each rep must be given at least 80% effort

• Stop signs: speed drop, tempo drop, technique fail, muscle burn

• 10-20RM Kettlebell, start with 10-20 sets
  • start with sets of 4 reps
  • if <10 sets decrease the reps per set to 2
  • if >20 sets increase the reps per set to 6
  • adjust +2/-2
• GOAL: 30 sets with given weight and rep count
• Step progression: stay with the same sets/reps till rpe goes from 8 to 7
• Progression: (2)/4/6 -> 10-20 to 30 -> +(8)/4kg and start over (sets of two are for big weight jumps)
• Every other week replace AXE session with Double Espresso: 1 set every 30’’