kettlebell-training

Various Programs

King Sized Killer / Long Cycle of Death

1.0 -> Snatch or Long Cycle Clean & Jerk, 7-8RM, 20 to 40 minutes
- [3wks STR] 1,2,3,4 / 1,2,3 / 1,2,3,4,5
- [3wks STR/END] 3,6,9 / 3,6 / 3,6,9,12
- [3wks END] 9 / 15 / 12

2.0 ->  Snatch or Clean & Jerk, 7-8RM, 20 to 40 minutes
- [3wks Ph1] 10 / 20 / 15
- [3wks Ph2] 12 / 24 / 18
- [3wks Ph3] 15 / 30 / 20

Desert Island Delight

- D1: Double Clean & Jerk / D2: Snatch / D3: Snatch then Double Clean & Jerk
- [4 to 6  weeks] [3/ 4 /] 5 / 6 / 7 / 8

- D1: Snatch / D2: Doyble Clean & Jerk / D3: Snatch then Double Clean & Jerk
- [4 to 6  weeks] 1,2,3 / 1,2,3,4 / 1,2,3,4,5 / 2,3,4,5 / 2,3,5,7 / 2,3,4,5,10

The Olympic

- D1: Double Clean & FSQ / D2: Double Clean & [Press/Push-press/Jerk] / D3: Double Clean & FSQ & [Press/Push-press/Jerk]
- each phase is 4 weeks:
  - ph1: 1,2,3,4,5
  - ph2: 3
  - ph3: 5

You Don’t Know Squat

1.0
- D1: fsq + press / D2: fsq + clean + press / D3: fsq + snatch
- [6 weeks, sets of]: 4 / 5 / 6 / 5 / 6 / 7

1.1
- D1: fsq + push-press / D2: fsq + clean + push-press / D3: fsq + push-press + snatch
- [6 weeks, ladders of]: 2,3,4 / 1,3,5 / 2,4,6 / 3,4,5 / 1,3,5,7 / 2,4,6,8

1.2
- D1: fsq + jerk / D2: fsq + jerk + snatch / D3: fsq + press + snatch + jerk
- [6 weeks, ladders of]: 3 / 4 / 5 / 4 / 5 / 6

Boulder Shoulders

- A: swing + high-pull + snatch + press + push-press
  B: high-pull + snatch + press + snatch + high-pull
  A + B non consecutive days = 1 block
- Blocks: 5 / 6 / 7 / 6 / 7 / 8