kettlebell-training

Prometheus Protocol - GVT style training

• Stay with the same weight
• Long course: 16 weeks, ABA/BAB format
• Short course:
  • 8 weeks
  • Press-focus (odd-numbered weeks): ABA/ABA
  • Dips-focus (even-numbered weeks): BAB/BAB

• After 50% of the program: 1 week deload (5x5 sessions)

• Restart with heavier weights
• Day 6/7 : GPP + mobility
• GPP : heavy 2h swings, double swings, double snatch
• ISO : curls + hanging leg raises + band pull aparts
• GPP + ISO : reach total reps (1 gp + 2/3 iso)

Weeks 1 + 3

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	10x5	-	-	-	5x10
Front Squat	10x5	-	5x10	-	5x10
Dips + Chin up	-	-	5x10	-	-
GPP + ISO	-	50	-	50	-

Weeks 2 + 4

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	-	-	5x10	-	-
Front Squat	10x5	-	5x10	-	5x10
Dips + Chin up	10x5	-	-	-	5x10
GPP + ISO	-	50	-	50	-

Weeks 5 + 7

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	10x6	-	-	-	5x12
Front Squat	10x6	-	5x12	-	5x12
Dips + Chin up	-	-	5x12	-	-
GPP + ISO	-	60	-	60	-

Weeks 6 + 8

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	-	-	5x12	-	-
Front Squat	10x6	-	5x12	-	5x12
Dips + Chin up	10x6	-	-	-	5x12
GPP + ISO	-	60	-	60	-

Weeks 9 + 11

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	10x7	-	-	-	5x14
Front Squat	10x7	-	5x14	-	5x14
Dips + Chin up	-	-	5x14	-	-
GPP + ISO	-	70	-	70	-

Weeks 10 + 12

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	-	-	5x14	-	-
Front Squat	10x7	-	5x14	-	5x14
Dips + Chin up	10x7	-	-	-	5x14
GPP + ISO	-	70	-	70	-

Weeks 13 + 15

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	10x8	-	-	-	5x16
Front Squat	10x8	-	5x16	-	5x16
Dips + Chin up	-	-	5x16	-	-
GPP + ISO	-	80	-	80	-

Weeks 14 + 16

.	Day 1	Day 2	Day 3	Day 4	Day 5
Clean & Press + Row	-	-	5x16	-	-
Front Squat	10x8	-	5x16	-	5x16
Dips + Chin up	10x8	-	-	-	5x16
GPP + ISO	-	80	-	80	-