Kettlebell Strength - WEEK 5

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength Obj: Work Capacity, Obj: Strength Obj: Endurance Obj: Strength
Chassis Integrity Intervals
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) 10 Rounds (1) 6 Rounds (1) 2 Rounds (1) 6 Rounds
4x Kettlebell Front 150m Shuttle Every 3x Shoulder Hold Lunge Run 1 Mile at your “Per 3x Kettlebell Craig
Squat - increase 1:15 - increase load Mile Interval Pace” Special - increase
load rapidly each rapidly each round using SESSION 19’s load rapidly each
round and aim to get (2)15 Minute Grind and aim to get at 3-Mile Run round and aim to get
at your "hard but 60-Second 1-Arm your "hard but Assessment Time at your "hard but
doable" load by Farmer's Carry @ doable" load by and the MTI Running doable" load by
round 3, and us this 24/32kg - alternate round 3, and us this Interval Calculator. round 3, and us this
load "across" rounds hands each round load "across" rounds load "across" rounds
3-6 10x Slasher to Halo @ 3-6 3-6
2/4x Weighted Pull Ups 12/16kg 5/10x Horizontal Pull 2/4x Weighted Pull Ups
@ 15/25# 5x Kneeling Keg Lift @ Ups @ 15/25#
15/20kg
(2) 6 Round (2) 6 Rounds (2) 6 Round
4x 1-Arm Kettlebell (3) Foam Roll Legs, 5x Kettlebell Military 10x Kettlebell Floor
Press - increase load Low Back Press - increase load Press- increase load
rapidly each round rapidly each round rapidly each round
and aim to get at and aim to get at and aim to get at
your "hard but your "hard but your "hard but
doable" load by doable" load by doable" load by
round 3, and us this round 3, and us this round 3, and us this
load "across" rounds load "across" rounds load "across" rounds
3-6 3-6 3-6
3/6x Weighted Chin Ups 5x Kettlebell Horizontal 3/6x Weighted Chin Ups
@ 15/25# Row - increase load @ 15/25#
rapidly each round
(3) 6 Round and aim to get at (3) 6 Round
4x 2-Handed your "hard but 5x 2-Handed Kettlebell
Kettlebell/Dumbbell doable" load by Clean - increase load
Clean - increase load round 3, and us this rapidly each round
rapidly each round load "across" rounds and aim to get at
and aim to get at 3-6 your "hard but
your "hard but doable" load by
doable" load by (3) 6 Rounds round 3, and us this
round 3, and us this 4x 2-Handed Kettlebell load "across" rounds
load "across" rounds Snatch - increase 3-6
3-6 load rapidly each 4x Renegade Row @
4x Renegade Row @ round and aim to get 35/45#
35/45# dumbbells or at your "hard but
 16/20kg kettlebells doable" load by (4) 6 Round
round 3, and us this 3x 2-Handed Kettlebell
(4) 6 Round load "across" rounds hang Squat Clean +
4x 2-Handed 3-6 Push Press- increase
Kettlebell/Dumbbell 5x Renegade Row @ load rapidly each
Clean + Strict Press - 25/35# dumbbells or round and aim to get
increase load rapidly 12/16kg kettlebells at your "hard but
each round and aim doable" load by
to get at your "hard (4) 6 Rounds round 3, and us this
but doable" load by 4x 2-Handed Kettlebell load "across" rounds
round 3, and us this Hang Squat Clean to 3-6
load "across" rounds Thruster- increase Hip Flexor Stretch
3-6 load rapidly each
Hip Flexor Stretch round and aim to get (5) 6 Rounds
at your "hard but 1x Corrective Getup -
(5) 6 Rounds doable" load by increase load each
1x Corrective Getup - round 3, and us this round and aim to get
increase load each load "across" rounds at your "hard but
round and aim to get 3-6 doable" load by
at your "hard but Hip Flexor Stretch round 3, and us this
doable" load by load "across" rounds
round 3, and us this (5) 6 Rounds 3-6
load "across" rounds 1x Corrective Getup - 2/4x Weighted Mixed
3-6 increase load each Grip Pull Up @
2/4x Weighted Mixed round and aim to get 15/25#
Grip Pull Up @ at your "hard but
15/25# doable" load by Comments:
round 3, and us this Aim to complete
Comments: load "across" rounds Rounds 3-6 of these
Comments: 3-6 circuits the same
Aim to complete 4/8x Mixed Grip Pull Up kettlebell size used
Rounds 3-6 of these for Rounds 3-6 last
circuits the same Comments: Friday (Session 20).
kettlebell size used Aim to complete
for Rounds 3-6 last Rounds 3-6 of these Use a 15# (women) or
Monday (Session circuits the same 25# (men) backpack
16). kettlebell size used for the weighted pull
for Rounds 3-6 last ups/chin ups/mixed
Use a 15# (women) or Wednesday grip pull ups.
25# (men) backpack (Session 18).
for the weighted pull
ups/chin ups/mixed
grip pull ups.