Kettlebell Strength - WEEK 4

MONDAY MONDAY WEDNESDAY THURSDAY FRIDAY

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20
Obj: Strength Obj: Work Capacity, Obj: Strength Obj: Endurance Obj: Strength
Chassis Integrity Assessment
Warm up: Warm up: Warm up:
2 Rounds Warm up: 2 Rounds Warm up: 2 Rounds
10x Goblet Squats @ 3 Rounds 10x Goblet Squats @ 4 Rounds 10x Goblet Squats @
12kg 5x Wallking Lunge 12kg 5x In-Place Lunges 12kg
10x Hand Release 5x Push Ups 10x Hand Release 5x Hand Release Push 10x Hand Release
Push ups 3x Jumping Lunge Push ups ups Push ups
10x Swings @ 12kg 5x Clapping Push UPs 10x Swings @ 12kg Run 100m 10x Swings @ 12kg
Instep Stretch Instep Stretch Instep Stretch Instep Stretch Instep Stretch
Lat + Pec Stretch Lat + Pec Stretch Lat + Pec Stretch Lat + Pec Stretch

Training: Training: Training: Training: Training:

(1) 6 Rounds (1) 12 Rounds (1) 6 Rounds (1) Run 3 Miles for Time (1) 6 Rounds
3x Kettlebell Front 40 Second Prone to 2x Shoulder Hold Lunge 2x Kettlebell Craig
Squat - increase Sprint - increase load Record Finish Time & Special - increase
load rapidly each 20 Second Rest rapidly each round Compare to load rapidly each
round and aim to get and aim to get at Session 3 round and aim to get
at your "hard but (2)15 Minute Grind your "hard but at your "hard but
doable" load by 5x Dumbbell Pass doable" load by doable" load by
round 3, and us this Through @ 12/16kg round 3, and us this round 3, and us this
load "across" rounds Kettlebell load "across" rounds load "across" rounds
3-6 10x Slasher @ 12/16kg 3-6 3-6
1/3x Weighted Pull Ups 5x Mr. Spectacular @ 4/8x Horizontal Pull Ups 1/3x Weighted Pull Ups
@ 15/25# 12/16kg @ 15/25#
(2) 6 Rounds
(2) 6 Round (3) Foam Roll Legs, 4x Kettlebell Military (2) 6 Round
3x 1-Arm Kettlebell Low Back Press - increase load 8x Kettlebell Floor
Press - increase load rapidly each round Press- increase load
rapidly each round and aim to get at rapidly each round
and aim to get at your "hard but and aim to get at
your "hard but doable" load by your "hard but
doable" load by round 3, and us this doable" load by
round 3, and us this load "across" rounds round 3, and us this
load "across" rounds 3-6 load "across" rounds
3-6 4x Kettlebell Horizontal 3-6
2/4x Weighted Chin Ups Row - increase load 2/4x Weighted Chin Ups
@ 15/25# rapidly each round @ 15/25#
and aim to get at
(3) 6 Round your "hard but (3) 6 Round
3x 2-Handed doable" load by 4x 2-Handed Kettlebell
Kettlebell/Dumbbell round 3, and us this Clean - increase load
Clean - increase load load "across" rounds rapidly each round
rapidly each round 3-6 and aim to get at
and aim to get at your "hard but
your "hard but (3) 6 Rounds doable" load by
doable" load by 3x 2-Handed Kettlebell round 3, and us this
round 3, and us this Snatch - increase load "across" rounds
load "across" rounds load rapidly each 3-6
3-6 round and aim to get 3x Renegade Row @
3x Renegade Row @ at your "hard but 35/45#
35/45# dumbbells or doable" load by
 16/20kg kettlebells round 3, and us this (4) 6 Round
load "across" rounds 2x 2-Handed Kettlebell
(4) 6 Round 3-6 hang Squat Clean +
3x 2-Handed 4x Renegade Row @ Push Press- increase
Kettlebell/Dumbbell 25/35# dumbbells or load rapidly each
Clean + Strict Press - 12/16kg kettlebells round and aim to get
increase load rapidly at your "hard but
each round and aim (4) 6 Rounds doable" load by
to get at your "hard 3x 2-Handed Kettlebell round 3, and us this
but doable" load by Hang Squat Clean to load "across" rounds
round 3, and us this Thruster- increase 3-6
load "across" rounds load rapidly each Hip Flexor Stretch
3-6 round and aim to get
Hip Flexor Stretch at your "hard but (5) 6 Rounds
doable" load by 1x Corrective Getup -
(5) 6 Rounds round 3, and us this increase load each
1x Corrective Getup - load "across" rounds round and aim to get
increase load each 3-6 at your "hard but
round and aim to get Hip Flexor Stretch doable" load by
at your "hard but round 3, and us this
doable" load by (5) 6 Rounds load "across" rounds
round 3, and us this 1x Corrective Getup - 3-6
load "across" rounds increase load each 1/2x Weighted Mixed
3-6 round and aim to get Grip Pull Up @
1/2x Weighted Mixed at your "hard but 15/25#
Grip Pull Up @ doable" load by
15/25# round 3, and us this Comments:
load "across" rounds Aim to complete
Comments: 3-6 Rounds 3-6 of these
Aim to complete 3/6x Mixed Grip Pull Up circuits with at least
Rounds 3-6 of these 1x kettlebell size
circuits with at least Comments: heavier than your
1x kettlebell size, Aim to complete finishing loads for
(10# heavier if using Rounds 3-6 of these each circuit last
dumbbells) than your circuits with at least Friday - Session 15.
finishing loads for 1x kettlebell size
each circuit last heavier than your Use a 15# (women) or
Monday - Session 11. finishing loads for 25# (men) backpack
each circuit last for the weighted pull
Use a 15# (women) or Wednesday - ups/chin ups/mixed
25# (men) backpack Session 13. grip pull ups.
for the weighted pull
ups/chin ups/mixed
grip pull ups.