I love kettlebells. To me, they are the perfect tool for conditioning the body. The swing alone offers benefits not matched by many other exercises; endurance, strength, power, flexibility and the ability to pump large amounts of blood throughout the body.  I used to think the kettlebell was perfect all on its own. That is however, until I met John Brookfield. John quickly convinced me that there is a perfect partner for the kettlebell: the rope. 

 John Brookfield’s Battling Rope Velocity training is a great compliment to kettlebell training.  In Velocity training with ropes, the object is to move and sustain waves from one end of the rope to the other.  Much like the swing, velocity training yields strength, endurance, and power.

Unlike the swing, in velocity training, there is no momentum.  No gravity to help you.  No rest between waves.  Just 100% output generated by you, the victim. The intensity is unreal.  The results are cardio-conditioning and stamina that can propel your athletic efforts to new levels.  Even kettlebell swings and snatches can be taken to new levels when integrated with rope training. 

 Try this: Just grab a kettlebell and swing it for 30 seconds.  Then, (rest if needed) grab a rope and whip it for 30 seconds.  Just one round will make you a believer.  Work your way up to several rounds and/or longer durations.  Try this for a couple of weeks and you’ll be amazed at the results: More stamina, more power and new PR’s in your training.

Many people believe light to moderate kettlebell training is ideal, 53lb kettlebells for men and 26lb kettlebells for women. This line of thinking is a great way to miss out on the benefits of heavy kettlebell training.

For example, 53lb kettlebells are not challenging to me at all and if I based my training on 53lb kettlebells, I would not have the strength, size, endurance, and explosive power that I currently have. Moreover, my clients would not make the improvements that they have made if they stuck to light bells.

Even if your goals are cardio and muscular endurance, why not work up to heavier kettlebells for reps? Do you really think that knocking off ten double swings with two 88lb kettlebells will not be beneficial? Do you think that ten clean and presses with the 70s will not benefit you as an athlete? Of course both will. An athlete would clearly do better with do twelve clean and presses with two 70s than thirty clean and presses with two 53s.

If you can do thirty reps with a weight, it is too easy to have any dramatic benefit for athletic activities and strength (unless your sport is GS, a kettlebell sport), especially, for combat athletes. The heavier the kettlebells you can handle for muscular endurance, the more benefit you will have for your sport. Using Olympic lifting as a back drop, an athlete who can Power Clean 315lbs five times is going to have much more explosive power than an athlete who can Power Clean 135lbs fifteen times. Moreover, the athlete who can Power Clean 315lbs will be able to do far more than fifteen reps with 135lbs.

Heavy training improves light training, but not the other way around. So why even bother with light training? With the exception of working on form and back-off weeks, I would say do not bother. Personally, 70lb bells are the lightest ones I own and I only use them for GTG (Pavel’s Greasing the Groove in which you practice an exercise daily for neurological facilitation) for presses and sometimes high-rep Front Squats.

Recently someone asked me how many reps I can do for the ten-minute Snatch test with a 53lb kettlebell. I have no idea as I have never done the test. With all due respect to the test and the great people who have participated in the test (lots of impressive numbers by people who have taken the test), I’d rather have an athlete knock off twenty Snatches left and right with an 88lb kettlebell and eventually the 105lb bell. Sounds like too much? I can do 17 Snatches left and right with a 105lb kettlebell and I am far from a gifted athlete.

A few months ago I knocked off 50 reps per arm on One-arm Snatches with a 53lb bell. I am not breaking any records, and there are a few things you should know. I never train with light kettlebells; I rarely work on high reps (over ten reps per set), and the 50 reps left and right was easy for me. The power and endurance that I built with heavy kettlebells carried over very well to light weights for high reps. However, take a man or woman who can do 50 snatches with a 53lb kettlebell who has never trained with a heavier kettlebell and I promise you that he or she will not be able to do more than a few reps with a 105lb kettlebell. More than likely, he or she will not even be able to do one rep. If you are an athlete, light training it is not ideal for the majority of your workouts.

Once you have the technique down, ramp up the intensity. Heavy kettlebell training will do far more for explosive power and when done in high reps will develop muscular endurance that will transfer to your sport.

Now I am not blowing my own horn here or trying to convey what a great athlete I am. Again I am not a great athlete and certainly not a genetic freak. My anabolic hormone levels are good, but certainly not exceptional. Thus, I do not have tremendous recovery abilities either. I did not even start lifting weights until I was 18 and got pinned with 100lbs on the bench press when I first got started. I never played sports in high school or college. Thus, if I can work up to the numbers above, it should be no problem for gifted athletes. I am just an average guy who learned how to train smart, recruit the CNS, and use my own leverage points to handle heavier bells – more about leverage points later.

My point to drive home is that heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones. Of course this is far more complicated than just training.

Let me make it clear by stating that I do not think heavy weight low-rep training takes the place of muscular endurance. That is not what this article is about. Of course you need to work with high reps and lots of volume or frequency to ramp up endurance, but you should not be afraid of heavy kettlebell training. If muscular endurance is your thing, have a goal of working up to some high reps with some heavy kettlebells on the Double Clean and Press, Double Swing, Double Front Squat (or Double Clean and Front Squat), Double Clean and Jerk (or Clean and Push Press), Double Snatches, One-arm Swings, and One-arm Snatches.

Heavy kettlebells are bells you can only do a few reps with, say 2-4. Start with low reps to get used to the heavier kettlebells. For example, if you can Clean and Press two 53lb bells ten times, do a few sets of two reps when you start working with the 70lb bells. Make each rep perfect. Once that gets easy, start building the reps. When you can do ten Clean and Presses with the 70s, get a pair of 88s and do the same thing.

One important thing to keep in mind is that training form needs to be modified as the bells get heavier. Let’s use the Clean and Press as an example. With light kettlebells, you can keep the body fairly loose and still maintain proper technique. You can easily keep your body upright as leverage is not a necessity. However, once you start doing Clean and Presses with heavy kettlebells, you are playing in a whole new ball game. You have to tighten up and apply more tension to have a solid foundation. You will have to let your back “sit back” and push your hips as far forward as possible for optimal leverage. Your breathing will change. Now you have to hold your breath or apply “power breathing” to keep the tension high to get the bells moving.

An another example is the One-arm Snatch: When I do Snatches with a 105lb bell my form is much different than my form with a 70lb kettlebell. I drive through with much more power and pop the pelvis through and let my back sit back for more explosive power and leverage similar to what Olympic lifters do. As the bell goes overhead, I bend my knees slightly to get under the weight and catch it. When I return the bell to the starting position, I keep it close to my body for maximum control. I also do not swing the bell back as far between my feet as that also throws off the leverage. It is almost a completely different exercise all together than a One-arm Snatch with a lighter bell.

One final example is the One-arm Military Press with a 105lb kettlebell. At my bodyweight of 193, I can One-arm Military Press a 70lb kettlebell easily without having to shift my weight at all for optimal leverage. When I press an 88lb bell, I shift my weight a little bit. However, when I press a 105lb kettlebell, I need every leverage point that I can take advantage of. I kick my hip out under the bell; I take the bell behind my back so I can engage the lat more and acquire more leverage and stability. Then I shift my weight in the opposite direction similar to a side press to keep the bell moving, and once I have the bell moving, I shift my weight under the bell to finish the move.

I saw Steve Cotter, founder of Full Kontact Kettlebells, One-arm Military Press a 105lb kettlebell recently and it almost looked like a Kettlebell Windmill. Steve started the press from under the chin and quickly got the bell behind his back to reach the optimal leverage point. Some of you may feel that this is cheating. To retort I say you either weigh a lot more than Steve and do not need leverage to press a 105lb kettlebell, or you are not even close to pressing a 105lb. Do you really feel that mastering leverage with a heavy kettlebell is not beneficial to athletes? Isn’t that what athletes do all of the time? Judo and wrestling have a lot of techniques in which the ideal leverage is used to take the opponent down efficiently. In football you do not just ram into your opponent haphazardly, you go for a particular spot to do the most damage.

One of the strong benefits of heavy kettlebell training is that you ultimately have to master all of your leverage points to get the job done. Right now, I am working on the Double Clean and Press with two 105lb kettlebells. The only way that it is going to happen is if I apply my ideal leverage points. These are points I have not found yet as I have not needed to apply them with 88lb kettlebells and below. Regardless, I will find these points and I will press the 105lb kettlebells. It is only a matter of time and the learning process in and of itself is a lot of fun. I really enjoy the challenge. When I work up to a Clean and Press with the 105lb kettlebells for reps, you better believe that it will improve my numbers with the 88s and 70s. No doubt about it.

I will leave you with this. Even if you do not want to train with heavy kettlebells, if you want to improve your numbers with the bells you are currently using, get some heavier kettlebells. The 88lb kettlebells always felt heavy to me until I started training with 105lb kettlebells. Now they feel light and the 70s feel so light that when I went to do a Double Clean and Press yesterday, I almost ended up doing a Double Snatch by accident!

DEVELOP IMPRESSIVE GAINS NOW!

The Aggressive Strength Solution for Size and Strength e-Book

Kettlebell Solutions for Speed and Explosive Strength DVD

The Kettlebell Solution for Fat Loss and Mental Toughness DVD

The Kettlebell Solution for Size and Strength DVD

Before I wrote several articles and came out with a comprehensive DVD on using kettlebells for size and strength, many trainees confined the benefits of kettlebell training to muscular endurance and fat loss. No doubt kettlebell training is a very effective component of an effective fat loss program (the other component being pushing yourself away from the kitchen table more often). In addition to fat loss and muscular endurance training, kettlebells can be used effectively for adding size and strength. However, many trainees are confused with how to transition into a kettlebell focused size and strength program. If you have been using kettlebells for endurance and fat loss, you have to gradually transition into high volume strength training for muscular development. Many trainees make the mistake of jumping into a 5×5 (five sets of five with heavy weights) paradigm or worse a 10×5 paradigm and go into an over trained state rapidly. A much better plan is to get used to the most effective kettlebell exercises for size and strength with a few sets and a few workouts per week. Once you get the hang of these size and strength exercises you can start adding some volume and intensity.

Lets start off with the exercises:

Primary Exercises

Double Kettlebell Clean and Press: In addition to being a full body exercise that will stimulate overall growth, the Double Kettlebell Clean and Press is an incredible upper body developer with particular emphasis on the shoulders and triceps.

Alternating Kettlebell Renegade Row: In addition to working the lats, mid back, and biceps, the Renegade Row works the core and oddly enough the pecs as well. The pecs have to work over time to keep your stable and do not be surprised if you wake up with sore pecs the next day. Thus, men with “breat envy” will love this exercise.

Double Kettlebell Swing: Great hamstring blaster that focuses on fast twitch muscle fibers which are by far the most important for developing size and strength. Great transfer to the “midnight move” as well. Hopefully, you do not need me to elaborate on this further.

Double Kettlebell Front Squat: It all start with a strong foundation and the Front squat will develop strong quads. Just make sure you hold the bells higher up like I do on my Size and Strength DVD to take the emphasis off of the shoulders.

Optional

Double Windmill or Turkish Get-up: Two great exercises for the core and shoulder stability and flexibility. Core work is no doubt important. However, you get a lot of it indirectly with the primary exercises so do not obsess about doing a ton of abdominal work. If you want a six pack, you need to have low bodyfat.

What about variety? I get bored with doing the same exercises over and over again? That is why you have a forgettable physique and strength levels that are far from impressive. Get exceptional at a few basic moves first and then add some variety down the road. Forget about variety for at least one month. Get good at the primary exercises and it will be much easier to transition into other exercises such as the Alternating Military Press, Sots Press, Double Bent-over Row, and Double Snatch. Yes this will require an attention span that most TV addicts will find painful. Too bad, life is about making sacrifices to win the prize.

Now lets go over a sample “break in” program.

Month One

Monday-Wednesday-Friday

• A-1: Double Clean and Military Press 2×5
• A-2: Alternating Renegade Row 2×5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

• B-1: Double Front Squat 2×5
• B-2: Double Swing 2×5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

• Double Windmill 1×5 l,r (left and right)

Month Two

In month two go to three sets per exercise. Keep the core work (TGU and Windmill at one set). In month three, go to four sets per exercise and split up the exercises as follows:

Month Three

Monday-Thursday

• A-1: Double Clean and Military Press 4×5
• A-2: Alternating Renegade Row 4×5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

• TGU 1×5

Tuesday-Friday

• B-1: Double Front Squat 4×5
• B-2: Double Swing 4×5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

• Double Windmill 1×5 l,r (left and right)
• Month Four: 5×5 Program

Month Four

In month four you are ready to start the 5×5 program and can start adding some variety to the program. For example:

Monday

• A-1: Double Clean and Military Press 5×5
• A-2: Alternating Renegade Row 5×5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

• Turkish Get-up 1×5 l,r

Tuesday

• B-1: Double Front Squat 5×5
• B-2: Double Swing 5×5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

• Double Windmill 1×5 l,r (left and right)

Thursday

• A-1: Alternating Military Press 5×5
• A-2: Double Bent-over Row 5×5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

• Turkish Get-up 1×5 l,r

Friday

• B-1: Double Clean and Front Squat 5×5
• B-2: Double Snatch 5×5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

• Double Windmill 1×5 l,r (left and right)

Next, you can pick any of the other programs in my Kettlebell DVD E-book which comes with my Size and Strength DVD. Do not have it yet? Pick it up today at The Aggressive Strength Online Store and start making some real progress.

Also remember that without optimal levels of Testosterone and Growth Hormone you can forget about developing a strong and muscular body that commands respect. Have your Doctor test your T and GH so you know where you are at. Ideally, everyone at age 25 should have these levels checked but it is never too late to ascertain where you are at.

DEVELOP IMPRESSIVE GAINS NOW!

The Aggressive Strength Solution for Size and Strength e-Book

Kettlebell Solutions for Speed and Explosive Strength DVD

The Kettlebell Solution for Fat Loss and Mental Toughness DVD

The Kettlebell Solution for Size and Strength DVD

Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to kettlebell training. Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going.

The Five Pillars:

• Press
• Pull
• Squat
• Lower body pull
• Core

Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with kettlebells as the focus:

Press:

KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press.

Pull:

Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row, Pull-ups with a kettlebell

Squat:

Double Front Squat, Hack Squat, overhead squat, one-legged squat

Lower body pull:

Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift

Core:

Windmill, Turkish Get-up, Bent Press, Side Press

Covering the above five areas ensures that you build a strong and balanced physique. Many people tend to focus on what they enjoy and neglect what they do not care for. For example, people that like to press tend to spend a great deal of time on Military Presses and not enough time on pulling motions such as rows. When I first started training with kettlebells, I made the mistake of doing too much pressing work and pretty much no pulling work. Sure enough imbalances starting popping up followed by shoulder pain. Once I balanced the training with pulling motions, my shoulders felt better and more stable and my strength went up dramatically. If you feel that covering five areas is too complicated for you, then do not bother getting off the couch. Better yet, do not go out the door or drive on the road. You are a danger to anyone you come across.

Lets cover a few balanced kettlebell programs for different levels:

Beginner:

Here is a good program for a trainee that only has one kettlebell:

Monday-Wednesday-Friday

• One-arm Clean and Military Press 2×5 l,r (two sets of five left and right)
• One-arm Bent-over Row 2×6 l,r
• One-arm Windmill 1×3 l,r
• One-arm Front Squat 2×6 l,r
• One-arm Swing 2×10 l,r

Take one to two minute breaks in between each exercise and work on technique.

Intermediate:

Monday-Wednesday-Friday

• Double Clean and Military Press 2×6
• Double Bent-over Row 2×6
• Turkish Get-up 2×3 l,r
• Double Front Squat 2×8
• Double Swing 2×6

Take 90 second breaks in between each set.

Advanced:

Monday-Wednesday-Friday

• Sot Press 2×5 l,r
• Alternating Renegade Row 2×5 l,r
• Double Windmill 2×5 l,r
• Double Front Squat 2×6 (2 second pause at the bottom)
• Double Snatch 2×6

Take 90 second breaks in between each set.

The possibility of combinations, volume, intensity, and workouts splits is endless. All of this really depends on what your skill level is, your conditioning level is, and what your goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are fine for more advanced trainees. If you are someone that has a high level of pushing strength and a low level of pulling strength, you can place pressing on maintenance mode and focus on pulling. The same can be applied to any imbalance. Regardless, you are far less likely to create imbalances if you focus on a balanced approach to training.

DEVELOP IMPRESSIVE GAINS NOW!

 

The Aggressive Strength Solution for Size and Strength e-Book 

Kettlebell Solutions for Speed and Explosive Strength DVD 

The Kettlebell Solution for Fat Loss and Mental Toughness DVD

The Kettlebell Solution for Size and Strength DVD

DVD Combo – Fat Loss and Mental Toughness
PLUS Speed and Explosive Strength

Get both the Kettlebell Solution for Fat Loss & Mental Toughness and Kettlebell Solutions for Speed and Explosive Strength DVD’s together for only $59.95 ($64.95 for International Orders).

Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.

Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.

Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.

Beginner Option 1:

Monday and Thursday

• A-1: Double KB Clean and Press 3×6
• A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Double Suitcase Kickstand Lunge 3×8 l,r
• B-2: Double Swing 3×8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises.

• C-1: Power Wheel Roll Out 3×6
• C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday and Friday

• A-1: Double Hang Clean and Military Press 3×6
• A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Suitcase KB Squat 3×10
• B-2: Double KB Clean 3×10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Side Bend 3×8 l,r (left and right) 
• C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday-Saturday-Sunday

1-2 mile walks

Intermediate (5 days per week)

Monday

• A-1: Double KB Clean and Press 3×6
• A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises.

• B-1: Double Suitcase Kickstand Lunge 3×8 l,r
• B-2: Double Swing 3×8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Tuesday

• A-1: Double Hang Clean and Military Press 3×6
• A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Suitcase KB Squat 3×10
• B-2: Double KB Clean 3×10 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Side Bend 3×8 l,r (left and right) 
• C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Wednesday

• A-1: Hand To Hand Clean and Press 3×6 l,r
• A-2: One-arm Ballistic KB Bent-over Row 3×6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Double Rack Kickstand Lunge 3×6 l,r
• B-2: Double Swing 3×6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Thursday

• A-1: Relaxed Military Press 3×6
• A-2: Alternating Bent-over Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• Double Clean and Front Squat 3×8 (one-minute breaks in between each set)
• Finisher: Hindu Squat 50 reps

Friday

• A-1: Double KB Clean and Press 3×6
• A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Double Suitcase Kickstand Lunge 3×8 l,r
• B-2: Double Swing 3×8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

Advanced (6 days per week)

Monday

• A-1: Double KB Clean and Press 3×6
• A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Suitcase Squat 3×12 
• B-2: Double Swing 3×12 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×15 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: 50 Pushups

Tuesday

• A-1: Double Hang Clean and Military Press 3×6
• A-2: Alternating KB Renegade Row 3×6 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Clean and Squat 3×6
• B-2: Double Swing 3×6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Side Bend 3×8 l,r (left and right) 
• C-2: Double Overhead Walk 3 rounds  

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Hindu Squat 50 Reps

Wednesday

• A-1: Hand To Hand Clean and Press 3×6 l,r
• A-2: One-arm Ballistic KB Bent-over Row 3×6 l,r

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Double Rack Kickstand Lunge 3×6 l,r
• B-2: Double Swing 3×6 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Jumper Squat 50 reps

Thursday

• A-1: Relaxed Military Press 3×8
• A-2: Alternating Bent-over Row 3×8 each side

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• Double Clean and Front Squat 3×8 (one-minute breaks in between each set)
• Finisher: Hindu Squat 50 reps

Saturday

• A-1: Double KB Clean and Press 3×6
• A-2: Double Ballistic KB Bent-over Row 3×6

Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3×12 on both exercises

• B-1: Double Suitcase Kickstand Lunge 3×8 l,r
• B-2: Double Swing 3×8 

Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3×12 on both exercises

• C-1: Power Wheel Roll Out 3×6
• C-2: Slow and controlled Sit-up 3×10 (4 seconds up and down)

Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.

• Finisher: Jumper Squats 50 reps

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