A Complete Weekly Kettlebell Program (Month 3, Week 4)

[ngie]

Cheers, r/kettlebell!

Welcome to the 12th issue of our weekly "done for you" training program!

This week will end the current block of Strength Work and Power Repeats. The next block will be geared toward Hypertrophy, where we will introduce Ladders, and Power Intervals. Wahoo!

We made these plans to help you improve kettlebell strength and conditioning without worrying about whether you're getting things "right".

Just load up this post and get to work.

When you complete a session, please write your results in the comments! We recommend "saving" this post so it's easy to find later.

If you have questions, please write us in the comments and we'll get back to you!

We hope you have an awesome week of training!

-P&R

P.S. - If you're enjoying these sessions or want more advanced programs, you can get lifetime access to our entire training library HERE!

Strength Sessions​

https://preview.redd.it/pcwxt3nwstd...bp&s=c2581e01a4238b880b54a9ee040d455d29919089

For these sessions, the numbers represent the total number of REPS for the day.

Using the table in column 1, perform sets at the suggested intensity (RM), within the given rep range (Reps/Set), until you reach the DAILY TOTAL.

On Day 1, you will perform rows, in sets of 2-4, using a weight that would be challenging for 5 reps (5RM). Repeat until you hit the total.

You will also perform presses, in sets of 3-6, using a weight that would be challenging for 8 reps (8RM). Repeat until you hit the total.

The first session might look like this:

• 2,4,2,4,2,4,2,4,2,4 row 48kg
• 3,6,3,6,3,6,3,6 press 40kg

Conditioning Sessions (Power Repeats)​

https://preview.redd.it/gmmwssbgttd...bp&s=5cd2dc70afc16738998bf5bbe60595b744978202

For these sessions, the numbers represent the total number of REPS for the day. Round up or down where necessary. Use a load that would be challenging to perform 10-20 reps.

Perform intervals as organized below until you reach the DAILY TOTAL.

• 5 reps (or 8 seconds work) / 40-56 seconds rest
• 10 reps (or 15 seconds work) / 75-105 seconds rest

So to break down the first day, you would perform either:

• 16 rounds of 5 reps with 40-56 seconds rest between rounds
• OR
• 8 rounds of 10 reps with 75-105 seconds rest between rounds (and a final set of 5)

For conditioning, we suggest using one of the following skills:

• 2H Swings
• 1H Swings
• Snatches
• High Pulls
• Double Cleans, Snatches, or Swings
• Jerks

Prior Sessions and Training Log Links​

Month 1 Sessions​

Month 2 Sessions​

Month 3 Week 1 Sessions​

Month 3 Week 2 Sessions​

Month 3 Week 3 Sessions​

Strength Sessions Log​

Conditioning Sessions Log​

 

[ngie]

Strength Sessions Log

 

[ngie]

Conditioning Sessions Log

 

[emma82]

@ngie Question is this a 5 day per week program pr 3 days with strength and conditioning on the same day?
Thinking to start back at week one and somehow never seen this answered

 

[ngie]

@emma82 We typically do them on separate days. 3 days strength and 2 days conditioning for this plan in particular.

 

[dawn16]

@ngie Thanks so much for these. They’ve been great. Looking forward to the hypertrophy block!