kettlebell-training

Pat Flynn Fitness Plan

• 2/3 days per week conditioning (kettlebells, sprints, interval running)
• walk 30/60 minutes per day
• 3 non consecutive days per week

Exercise selection

• Squat : front squat, back squat, bulgarian split squat
• Press : bb/db bench, military press, dips
• Pull : chin/pullups, lat pull downs, bent over rows
• Hinge : deadlift, single leg deadlift
• Curl : preacher, concentration, hammer, cable curl

Weeks

Week 1 + Week 2 (12RM weights)
- Squat 3x10
- Press 3x10
- Push Up 2xAMRAP
- Hinge 3x10
- Pull 3x10
- Curl 3x10
Abs (optional)
- Ab wheel 2x10
- Hollow hold / plank 2x30seconds

Week 3 + Week 4 (12RM weights)
- Squat 3x12
- Press 3x12
- Push Up 2xAMRAP
- Hinge 3x12
- Pull 3x12
- Curl 3x12
Abs (optional)
- Ab wheel 3x10
- Hollow hold / plank 3x40seconds

Week 5 + Week 6
- Squat 4x10
- Press 4x10
- Push Up 2xAMRAP
- Hinge 4x10
- Pull 4x10
- Curl 3x10
Abs (optional)
- Ab wheel 3x10
- Hollow hold / plank 3x40-60seconds

On week 6: deload, use half the volume (round down). No conditioning

Week 7 + Week 8
- Squat 4x12
- Press 4x12
- Push Up 2xAMRAP
- Hinge 4x12
- Pull 4x12
- Curl 3x12
Abs (optional)
- Ab wheel 3x10
- Hollow hold / plank 3x40-60seconds