Kettlebell Strength - WEEK 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
Obj: Strength Obj: Work Capacity, Obj: Strength Obj: Endurance Obj: Strength
Chassis Integrity Intervals
Warm up: Warm up: Warm up:
Obj: Strength Warm up: 2 Rounds Warm up: 2 Rounds
3 Rounds 10x Goblet Squats @ 4 Rounds 10x Goblet Squats @
Warm up: 5x Wallking Lunge 12kg 5x In-Place Lunges 12kg
2 Rounds 5x Push Ups 10x Hand Release 5x Hand Release Push 10x Hand Release
10x Goblet Squats @ 3x Jumping Lunge Push ups ups Push ups
12kg 5x Clapping Push UPs 10x Swings @ 12kg Run 100m 10x Swings @ 12kg
10x Hand Release Instep Stretch Instep Stretch Instep Stretch Instep Stretch
Push ups Lat + Pec Stretch Lat + Pec Stretch Lat + Pec Stretch
10x Swings @ 12kg
Instep Stretch Training: Training: Training: Training:
Lat + Pec Stretch (1) 8 Rounds (1) 6 Rounds (1) 2 Rounds (1) 6 Rounds
150m Shuttle Every 3x Shoulder Hold Lunge Run 1 Mile at your “Per 3x Kettlebell Craig
Training: 1:15 - increase load Mile Interval Pace” Special - increase
(1) 6 Rounds rapidly each round using SESSION 4’s load rapidly each
5x Kettlebell Front (2)15 Minute Grind and aim to get at 3-Mile Run round and aim to get
Squat - increase 60-Second 1-Arm your "hard but Assessment Time at your "hard but
load rapidly each Farmer's Carry @ doable" load by and the MTI Running doable" load by
round and aim to get 24/32kg - alternate round 3, and us this Interval Calculator. round 3, and us this
at your "hard but hands each round load "across" rounds load "across" rounds
doable" load by 10x Slasher to Halo @ 3-6 3-6
round 3, and us this 12/16kg 3/6x Horizontal Pull Ups 3/6x Pull Ups
load "across" rounds 5x Kneeling Keg Lift @
3-6 15/20kg (2) 6 Rounds (2) 6 Round
3/6x Pull Ups 5x Kettlebell Military 10x Kettlebell Floor
(3) Foam Roll Legs, Press - increase load Press- increase load
(2) 6 Round Low Back rapidly each round rapidly each round
5x 1-Arm Kettlebell and aim to get at and aim to get at
Press - increase load your "hard but your "hard but
rapidly each round doable" load by doable" load by
and aim to get at round 3, and us this round 3, and us this
your "hard but load "across" rounds load "across" rounds
doable" load by 3-6 3-6
round 3, and us this 5x Kettlebell Horizontal 4/7x Chin Ups
load "across" rounds Row - increase load
3-6 rapidly each round (3) 6 Round
4/7x Chin Ups and aim to get at 5x 2-Handed Kettlebell
your "hard but Clean - increase load
(3) 6 Round doable" load by rapidly each round
5x 2-Handed round 3, and us this and aim to get at
Kettlebell/Dumbbell load "across" rounds your "hard but
Clean - increase load 3-6 doable" load by
rapidly each round round 3, and us this
and aim to get at (3) 6 Rounds load "across" rounds
your "hard but 4x 2-Handed Kettlebell 3-6
doable" load by Snatch - increase 5x Renegade Row @
round 3, and us this load rapidly each 25/35#
load "across" rounds round and aim to get
3-6 at your "hard but
5x Renegade Row @ doable" load by (4) 6 Round
 25/35# dumbbells or round 3, and us this 3x 2-Handed Kettlebell
12/16kg kettlebells load "across" rounds hang Squat Clean +
3-6 Push Press- increase
(4) 6 Round 5x Renegade Row @ load rapidly each
5x 2-Handed 25/35# dumbbells or round and aim to get
Kettlebell/Dumbbell 12/16kg kettlebells at your "hard but
Clean + Strict Press - doable" load by
increase load rapidly (4) 6 Rounds round 3, and us this
each round and aim 4x 2-Handed Kettlebell load "across" rounds
to get at your "hard Hang Squat Clean to 3-6
but doable" load by Thruster- increase Hip Flexor Stretch
round 3, and us this load rapidly each
load "across" rounds round and aim to get (5) 6 Rounds
3-6 at your "hard but 1x Corrective Getup -
Hip Flexor Stretch doable" load by increase load each
round 3, and us this round and aim to get
(5) 6 Rounds load "across" rounds at your "hard but
1x Corrective Getup - 3-6 doable" load by
increase load each Hip Flexor Stretch round 3, and us this
round and aim to get load "across" rounds
at your "hard but (5) 6 Rounds 3-6
doable" load by 1x Corrective Getup - 2/4x Mixed Grip Pull Up
round 3, and us this increase load each
load "across" rounds round and aim to get Comments:
3-6 at your "hard but Aim to complete
2/4x Mixed Grip Pull Up doable" load by Rounds 3-6 of these
round 3, and us this circuits the same
Comments: load "across" rounds kettlebell size used
Aim to complete 3-6 for Rounds 3-6 last
Rounds 3-6 of these 2/4x Mixed Grip Pull Up Friday (Session 5).
circuits the same
kettlebell size used Comments:
for Rounds 3-6 last Aim to complete
Monday (Session 1). Rounds 3-6 of these
circuits the same
kettlebell size used
for Rounds 3-6 last
Wednesday
(Session 3).