Week 1 | Light Weight High Vol
Workout #1
[Use your lightest Kettlebell for this one]
Part 1]
Complete 3 rounds:
30 sec: KB Push Press
15 sec: Rest
60 sec: Single KB Squat Clean
30 sec: Rest
90 sec: Russian KB Swings
45 sec: Rest
[Beginners complete in sets with short rest periods, intermediate AMRAP, advanced UNBROKEN]
Part 2]
Complete 3 sets:
20 Alternating Lateral Lunge to Balistic Row
10 Vertical Jumps
20 Shin Hugs
Rest
Part 3]
Complete 1 Tabata Round:
Russian Twists
Mt Climbers
Up Next in 5-Week Beyond Program
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Beyond | Workout 2
Workout #2 | Time Under Tension
Part 1]
Complete 4 sets. Rest 60 seconds after every set
Hold front rack position. Every 20 sec for 2 minutes [6 sets] complete the following:
1 DKB Barn Door
1 DKB Shoulder to overheadPart 2]
Complete 4 sets
30 sec: KB Goblet Pause Squats [3 sec]
20 sec: Air S... -
Beyond | Workout 3
Workout #3 | Technical Work [KB Flow]
Part 1]
“Swing” Snatch Breakdown 15 min explanation + drills
Hinged position [hands on knees/resting position]
3 pieces
Hike
High pull
Punch
Lowering Phase
Flip over hand, goose neck, close to bodyPart 2] KB Flow
Learn
Loaded Beast
Single Arm Clean
Cur... -
Beyond | Workout 4
Workout #4 | Heavy Day
Part 1]
10 min EMOM [alternate sides every minute] *at 6 min mark double reps*
1 HAF S/A Vert Clean
2 Unilateral Squat [cradle if needed]
3 HAF SwingPart 2]
Complete 3 sets:
5 Staggered Stance KB RDL + 5 Staggered Stance B/O KB Row
Rest 30 secPart 3]
Every 90 sec for 9...
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