Cheers, r/kettlebell!
Welcome to the tenth (!) issue of our weekly "done for you" training program!
We made these plans to help you improve kettlebell strength and conditioning without worrying about whether you're getting things "right".
No more scouring the internet for the "perfect" program, 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!
https://preview.redd.it/vdufn0m56y6...bp&s=8e00bcd1d5305651a4f727fe061bf1d6153d53e3
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:
https://preview.redd.it/9zh1t0ra6y6...bp&s=e8ad91b85c7f0bd902867b6562b7c61a11debae0
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.
Welcome to the tenth (!) issue of our weekly "done for you" training program!
We made these plans to help you improve kettlebell strength and conditioning without worrying about whether you're getting things "right".
No more scouring the internet for the "perfect" program, 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/vdufn0m56y6...bp&s=8e00bcd1d5305651a4f727fe061bf1d6153d53e3
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 row 48kg
- 3,6,4,6,4,6 press 40kg
Conditioning Sessions (Power Repeats)
https://preview.redd.it/9zh1t0ra6y6...bp&s=e8ad91b85c7f0bd902867b6562b7c61a11debae0
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
- 14 rounds of 5 reps with 40-56 seconds rest between rounds
- OR
- 7 rounds of 10 reps with 75-105 seconds rest between rounds
- 2H Swings
- 1H Swings
- Snatches
- High Pulls
- Double Cleans, Snatches, or Swings
- Jerks