6 Week Kettlebell Training Program - Contemporary Athlete … · 6 Week Kettlebell Training Program...
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6 Week Kettlebell Training Program Weeks 1 / 3 30 rounds 30 seconds Work on/ 30 Seconds Rest Two Handed Kettlebell Swing 8 rounds 11 x Max Effort Bodyweight Squat Jump 1 Minute rest between rounds 4 rounds 15 reps of Sprinter Sit up (total) 15 reps of Push Up Rest as necessary Day 1 5 rounds 5 minutes of Work/ 2 minutes of Rest Kettlebell (Or dumbbell) Snatch 5 reps per side. Looking for as many reps as possible in each 5 minute block. 5 Sets of 5 Reps Rear Foot Elevated Split Squat As Heavy As Possible Rest As long as necessary 4 rounds 15 x Sprinter Sit up 15 x Push Up Rest as necessary Day 2 7 x cycles 13 x Kettlebell Goblet Squat 7 x Bodyweight Squat Jump 3 x max effort wall sit 6 rounds 15 x Sprinter Sit up 15 x Push Up Rest as necessary 5 x 5 pull up Rest As Necessary 5 rounds 5 minutes of Work/ 2 minutes of Rest Kettlebell (Or dumbbell) Snatch 5 reps per side. Looking for as many reps as possible in each 5 minute block. 5 Sets of 5 Reps Rear Foot Elevated Split Squat As Heavy As Possible Rest As long as necessary 4 rounds 15 x Sprinter Sit up 15 x Push Up Rest as necessary Day 4 Day 3
Transcript of 6 Week Kettlebell Training Program - Contemporary Athlete … · 6 Week Kettlebell Training Program...
6 Week Kettlebell Training Program
Weeks 1 / 3
30 rounds30 seconds Work on/30 Seconds RestTwo Handed Kettlebell Swing
8 rounds11 x Max Effort Bodyweight Squat Jump1 Minute rest between rounds
4 rounds15 reps of Sprinter Sit up (total)15 reps of Push UpRest as necessary
Day 1
5 rounds5 minutes of Work/ 2 minutes of RestKettlebell (Or dumbbell) Snatch 5 reps per side. Looking for as many reps as possible in each 5 minute block.
5 Sets of 5 RepsRear Foot Elevated Split Squat As Heavy As PossibleRest As long as necessary
4 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
Day 2
7 x cycles13 x Kettlebell Goblet Squat7 x Bodyweight Squat Jump3 x max effort wall sit
6 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
5 x 5 pull upRest As Necessary
5 rounds5 minutes of Work/ 2 minutes of RestKettlebell (Or dumbbell) Snatch 5 reps per side. Looking for as many reps as possible in each 5 minute block.
5 Sets of 5 RepsRear Foot Elevated Split Squat As Heavy As PossibleRest As long as necessary
4 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
Day 4
Day 3
6 Week Kettlebell Training Program
5 rounds5 mins of work/ 2 minutes of restDouble Kettlebell Clean and PressLooking for as many Reps as possible in each 5 minute block with good movement and form
5 Sets of 5 RepsRear Foot Elevated Split Squat As Heavy As PossibleRest As long as necessary
4 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
Day 1
30 rounds30 seconds of work/30 seconds of restforearm supported lunge with KB row (alternate sides)
8 rounds5 x chin up1 minute of rest
4 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
Day 2
7 x cycles13 x Double Kettlebell Thruster (Front Squat to Overhead press, one movement)7 x squat jump3 x max effort wall sit
6 rounds15 x Pike Up15 x Push UpRest as necessary
5 Sets of 5 RepsPull upRest as necessary
5 rounds5 minutes of Work/ 2 minutes of RestKettlebell (Or dumbbell) Snatch 5 reps per side. Looking for as many reps as possible in each 5 minute block.
5 Sets of 5 RepsRear Foot Elevated Split Squat As Heavy As PossibleRest As long as necessary
4 rounds15 x Sprinter Sit up15 x Push UpRest as necessary
15 x Push UpRest as necessary
Weeks 2 /4 / 6
Day 4
Day 3
