kettlebell-training

MAXIMORUM

Warmup 5-10 minutes

• Child’s pose 60s
• Dead bugs 60s
• Half kneeling hip flexor stretch 30s / 3-5 reps each side
• The Pump 30-60s
• Marching in place (touch knee with elbow) 60s

Cooldown

• 5-10 minutes
• breathing and stretching

Extra

• SNATCH days: chinups + dips (50 reps each)
• C&P/FSQ days: renegade rows (50 reps) + abs (50-100 reps)

RPEs

W1	W2	W3	W4	W5	W6
7	7.5	7.5/8	8	8.5	9

Phase 1 - Power / Maximum strength (6 weeks)

• Double Clean&Press 5RM
• Double Front Squat:
  • same 5RM as c&p
  • +1 rep to c&p
  • double all reps to c&p
  • 30’
• One hand snatch 10RM
  • 20’

DAY	W1	W2	W3	W4	W5	W6
Snatch	x3	x3	x4	x4	x5	x5
C&P/FSQ	x1	x1,2	x1,3	x2,3	x2,4	x4
off	.	.	.	.	.	.
Snatch	x2,4	x3,5	x4,6	x3,5	x4,6	x5,7
C&P/FSQ	x2	x3	x2,4	x3,4,5	x4,5	x4,6

Phase 2 - Strength-endurance / Power-endurance / Muscle / Get leaner (6 weeks)

• Double Clean&Press 5RM
• Double Front Squat:
  • same 5RM as c&p
  • double all reps to c&p
  • 30’
• One hand snatch 10RM
  • 20’

DAY	W1	W2	W3	W4	W5	W6
C&P/FSQ	x3,4	x3,5	x4	x3,5	x4,5	x4
Snatch	x6	x6	x7	x7	x8	x8
off	.	.	.	.	.	.
C&P/FSQ	x5	x4,6	x4,5,6	x5,7	x5,6	RM
Snatch	x5,7	x5,7	x6,8	x6,8	x7,9	x6,10