Transcription
KETTLEBELLPROGRAM
PROGRAM OVERVIEWWelcome to the Kettlebell Conditioning Program - regardless of thecircumstances you are responsible on how you spend your time wisely for foolishly. What you have in front of you is one very wellconstructed program. Every movement is linked to our movementlibrary and we have also provided links to our Podcast / Tutorials /Nutrition & Recovery videos so you have all that you need to keepworking and training hard.Click here to view the program overview.You get out what you put in and I can wait to see you on the otherside of all this, stronger & more conditioned.Keep me updated with how you are going and email me with anyquestions, kev@98gym.com.
NDAY1Kettlebell IWTMAS SessionKettlebell IWTActive RecoveryMAS SessionRESTActive RecoveryWarm UpWarm UpWarm UpWarm UpWarm UpWarm UpThenThenThenThenThenThen10 x Single Arm KBSquat & Press(each arm) 100mSprint @ 2 minsRest X 335 min Walk / Jog /Swim (Ocean) /Ride3 min restThen20 x KB Swing 200m Run @ 1 minrest X 33 min rest15 x Goblet Squat 15 x Push Up 200m Run @ 2 minrest X 33 min rest5 x Push Up 5 xGoblet Squat 5 xKB Swing 5 xBurpee 400mRun @ 3 min rest X3Recovery20 x 120% MAS15/15ThenRecovery &Consistency20 x Air Squats 10 x Burpee @ 1min Rest X 5Roll / Stretch /Breath / Listen to98 Podcast - DanCooperThen30 seconds PushUp / 30 secondsRest X 5Recovey120 x 120% MAS15/15ThenRecovery / PodcastCOVID - 1935 min Walk / Jog /Swim (Ocean) /RideThenRoll / Stretch /Breath / Listen to98 Podcast Training Camp
NDAY2Kettlebell IWTMAS SessionKettlebell IWTActive RecoveryMAS SessionRESTActive RecoveryWarm UpWarm UpWarm UpWarm UpWarm UpWarm UpThenThenThenThenThenThen10 x (each arm) KBSingle Arm Swing 400m Run @ 2 minrest X 33 min rest20 x KB Swing 100m Run @ 1 minrest X 33 min rest30 seconds PushUp / 30 secondsRest X 5 @ 2 minsRest X 3Recovery10 x 120% MAS15/15 @ 3 minsRest X 3ThenRecovery10 x (each side)Bulgarian SplitSquat (KB held inboth hands) 100m Sprint @ 2mins Rest X 340 min Walk / Jog /Swim (Ocean) /Ride3 min rest6-1 KettlebellLadder. (Single Arm/ non dominate sidefirst) Swing /Clean / Snatch /Front SquatThenRoll / Stretch /Breath / Listen to98 Podcast Females withinSASRThen15 x (each leg)Alternate StaticWeighted Lunge(KB held in bothhands) 5 Burpee@ 1 min Rest X 3Recovey210 x 120% MAS15/15 @ 3 minsRest X 3ThenRecovery25 x KB Turkish GetUps (per side) Takeyour time,depending onweight this shouldtake you 25 - 30mins.ThenRoll / Stretch /Breath / Listen to98 Podcast - AlyssaAzar (Mt Everest)
NDAY3Kettlebell IWTMAS SessionKettlebell IWTActive RecoveryMAS SessionRESTActive RecoveryWarm UpWarm UpWarm UpWarm UpWarm UpWarm UpThenThenThenThenThenThen10 x KB Single ArmSnatch (each arm) 100m Sprint @ 2mins Rest X 345 min Walk / Jog /Swim (Ocean) /Ride3 min restThen20 x Air Squats 10 x Burpee 50mKB Overhead Carry(each Arm) @ 2 minRest X 5Roll / Stretch /Breath / Listen to98 Podcast - David& Candice Warner8-1 Kettlebell20 x 120% MASLadder. (Single Arm 15/15 @ 3 mins/ non dominate side Rest X 2first) Swing /Clean / Snatch /Front Squat3 min rest5 x Push Up 5 xGoblet Squat 5 xKB Swing 5 xBurpee 400mRun @ 3 min rest X33 min rest10 min EMOM100m SprintRecoveryThenRecoveryThen30 seconds PushUp / 30 secondsRest X 5Recovey320 x 120% MAS15/15 @ 3 minsRest X 2ThenRecovery30 x KB Turkish GetUps (per side) Takeyour time,depending onweight this shouldtake you 25 - 30mins.ThenRoll / Stretch /Breath / Listen to98 Podcast - TrentRobinson (SydneyRoosters Coach)
NDAY4Kettlebell IWTMAS SessionKettlebell IWTActive RecoveryMAS SessionRESTActive RecoveryWarm UpWarm UpWarm UpWarm UpWarm UpWarm UpThenThenThenThenThenThen10 x KB Single ArmSnatch (each arm) 100m Sprint @ 2mins Rest X 345 min Walk / Jog /Swim (Ocean) /Ride3 min restThen10-1 Kettlebell20 x 120% MASLadder. (Single Arm 15/15/ non dominate sidefirst) Swing /Clean / Snatch /Front Squat3 min rest15 x Goblet Squat 15 x Push Up 200m Run @ 2 minrest X 33 min rest15 min EMOM100m SprintRecoveryThenRecovery20 x Close GripPush Up 10 x KBSingle Arm Snatch(each arm) 100mKB Overhead Carry(each Arm) @ 2 minRest X 3Roll / Stretch /Breath / Listen to98 Podcast - SamBurgessThen20 x Air Squats 10 x Burpee @ 1min Rest X 5Recovey420 x 120% MAS15/15ThenRecovery400 m Run (Easy) 20 x KettlebellSwing X 5ThenRoll / Stretch /Breath / Listen to98 Podcast - Mark“Spudd” Carroll
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WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 2 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery Warm Up Warm Up Warm Up Warm Up Warm Up
