kettlebell-training

Kettlebell burn

• Double Clean&Press + Double Front Squat 5RM
• Snatch 30RM, Swing 40RM
• Alternate Swings and Snatch sessions ABA BAB
• 30’ minutes, 6 days a week

Phase 1 - Weeks 1 to 3

Days	1	2	3	4	5	6	7
reps/lift	c&p+fsq	sw/sn	c&p+fsq	sw/sn	c&p+fsq	sw/sn	/
w1	x1,2,3	sw20	x3	sn20	x2	sw25	/
w2	x1,2,3	sn20	x3	sw30	x2	sn20	/
w3	x1,2,3	sw20	x3	sn20	x2	sw25	/

Phase 2 - Week 4

Days	1	2	3	4	5	6	7
reps/lift	c&p+fsq	sn	/	sw	/	c&p+fsq	/
w4	x3	25	/	35	/	x4	/

Nutrition

• Protein: lean fish/meat, 1 egg to 6 egg whites (180ml)
• Starch: sweet potatoes, beans, oatmeal, quinoa
• Greens: spinach, asparagus, broccoli, cabbage, green beans
• Focus meals around workouts
• Walk daily, cold exposure / shivers, Pavel’s Fast and Loose
• Aim for “accidental fasts”, limit carbs to help fat loss

• Only do 1 to 3 times a year

• Days 1,3,5: heavy training days -> 4 meals, 1 portion each
• Days 2,4: psmf days -> 3/4 meals, 1 portion protein + 1 portion greens
• Day 6: relaxed
• Day 7: psmf if didn’t eat too much on day 6 or as much fast as possible