Kettlebell Strength - WEEK 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15
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) 10 Rounds, Every (1) 6 Rounds (1) 2 Rounds (1) 6 Rounds
60 Seconds 5x Shoulder Hold Lunge Run 1 Mile at your “Per 4x Kettlebell Craig
Training: 4x Touch/Jump/Touch - increase load Mile Interval Pace” Special - increase
(1) 6 Rounds 5x Burpees rapidly each round using SESSION 4’s load rapidly each
6x Kettlebell Front and aim to get at 3-Mile Run round and aim to get
Squat - increase (2)15 Minute Grind your "hard but Assessment Time at your "hard but
load rapidly each 5x Dumbbell Pass doable" load by and the MTI Running doable" load by
round and aim to get Through @ 12/16kg round 3, and us this Interval Calculator. round 3, and us this
at your "hard but Kettlebell load "across" rounds load "across" rounds
doable" load by 10x Slasher to Halo @ 3-6 3-6
round 3, and us this 12/16kg 4/8x Horizontal Pull Ups 4/7x Pull Ups
load "across" rounds 3/5x Pull Up Bar Heel
3-6 Tap (2) 6 Rounds (2) 6 Round
4/7x Pull Ups 6x Kettlebell Military 12x Kettlebell Floor
(3) Foam Roll Legs, Press - increase load Press- increase load
(2) 6 Round Low Back rapidly each round rapidly each round
6x 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 6x Kettlebell Horizontal 4/8x Chin Ups
load "across" rounds Row - increase load
3-6 rapidly each round (3) 6 Round
5/8x Chin Ups and aim to get at 6x 2-Handed Kettlebell
your "hard but Clean - increase load
(3) 6 Round doable" load by rapidly each round
6x 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 5x 2-Handed Kettlebell 3-6
doable" load by Snatch - increase 6x 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
6x Renegade Row @ doable" load by (4) 6 Round
 25/35# dumbbells or round 3, and us this 4x 2-Handed Kettlebell
12/16kg kettlebells load "across" rounds hang Squat Clean +
3-6 Push Press- increase
(4) 6 Round 6x Renegade Row @ load rapidly each
6x 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 5x 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 - 3/6x 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
3/6x 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 3/6x Mixed Grip Pull Up Friday (Session 10).
circuits the same
kettlebell size used Comments:
for Rounds 3-6 last Aim to complete
Monday (Session 6). Rounds 3-6 of these
circuits the same
kettlebell size used
for Rounds 3-6 last
Wednesday
(Session 8).