Cheers, r/kettlebell!
Welcome to the eighth issue of Kettlebell EZ Mode, the weekly "done for you" training plan!
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/v2otqmxv434...bp&s=ed5bc9544cb2457a64a3909fa3f82e1591098d02
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/ps0imgnw434...bp&s=78e4fba6c20dbdba5534680dd56c34d99fcc4c29
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 eighth issue of Kettlebell EZ Mode, the weekly "done for you" training plan!
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/v2otqmxv434...bp&s=ed5bc9544cb2457a64a3909fa3f82e1591098d02
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 row 48kg
- 3,6,3,6,3,6,3,6,3,6,4 press 40kg (OUCH!)
Conditioning Sessions (Power Repeats)
https://preview.redd.it/ps0imgnw434...bp&s=78e4fba6c20dbdba5534680dd56c34d99fcc4c29
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
- 19 rounds of 5 reps with 40-56 seconds rest between rounds
- OR
- 9 rounds of 10 reps with 75-105 seconds rest between rounds with a final set of 5
- 2H Swings
- 1H Swings
- Snatches
- High Pulls
- Double Cleans, Snatches, or Swings
- Jerks