advanced kettlebell - WEEK ONE

WELCOME TO B3'S ADVANCED KETTLEBELL PROGRAM. OVER THE COURSE OF SIX (6) WEEKS YOU WILL BE INTRODUCED TO ADVANCED LIFTS AND ADD DOUBLE KETTLEBELL WORK FOR CONDITIONING. WHETHER YOU HAVE HAD A LOT OF EXPERIENCE WITH KETTLEBELLS OR HAVE BEEN PROGRESSING THROUGH B3 KETTLEBELL FUNDAMENTALS AND INTERMEDIATE KETTLEBELL, YOU WILL BE CHALLENGED DURING YOUR TIME. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS. READY TO GET STARTED?

EQUIPMENT NEEDED FOR THIS WEEK:

  • KETTLEBELLS OF VARIOUS WEIGHTS

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

DAY ONE

BEGIN YOUR WORKOUT WITH 10-15 MINUTES OF mobility work. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

DOUBLE CLEAN TO OVERHEAD PRESS

  • FOR THIS MOVE YOU ARE GOING TO PERFORM A DOUBLE CLEAN AND MOVE DIRECTLY INTO An overhead press, COMBINING THESE TWO MOVEMENTS.

  • YOU WILL ALSO DO A 1, 2, 3 LADDER FOR THIS EXERCISE.

  • BEGIN WITH 1 REP, REST BRIEFLY, FOLLOW WITH 2 REPS, rest briefly and then follow with 3 reps.

  • Rest for 45-90 seconds

  • REPEAT SET FOR 2-3 ADDITIONAL ROUNDS, RESTING IN BETWEEN EACH SET

pistol SQUATS

  • left leg PERFORM 1 rep

  • right leg perform 1 rep

  • Rest for 45-90 seconds

  • REPEAT SET FOR 2-3 additional times, RESTING IN BETWEEN EACH SET

windmill

  • left arm perform 4 reps

  • right arm perform 4 reps

  • Rest for 45-90 seconds

  • REPEAT SET FOR an additional 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

double kb single leg deadlift

  • left leg complete 5-8 reps

  • right leg complete 5-8 reps

  • Rest for 45-90 seconds

  • REPEAT SET FOR 2-3 additional ROUNDS, RESTING IN BETWEEN EACH SET

farmer's carry

  • walk for 75'-125'

  • rest for 30-60 seconds

  • repeat set 3-4 additional times, resting between each set

day two

BEGIN YOUR WORKOUT WITH 10-15 MINUTES OF mobility work. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

double front squat

  • PERFORM 8-10 squats

  • Rest for 30-45 seconds

  • REPEAT SET FOR 3-4 additional ROUNDS, RESTING IN BETWEEN EACH SET

 

snatch

  • left arm complete 15-25 reps

  • right arm complete 15-25 reps

  • REST FOR 3-45 SECONDS

  • REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SET

waiter's walk

  • walk 50'-75'

  • REST FOR 30-60 SECONDS

  • REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SET

cossack squat

  • PERFORM THE 3-5 reps. one rep is one to the left and right side.

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 2-3 additional TIMES RESTING BETWEEN EACH SET

single arm jerk

  • left arm PERFORM MOTION 5 TIMES

  • right arm perform 5 times

  • REST FOR 30-60 SECONDS

  • REPEAT ABOVE SET 2-3 additional times,  RESTING BETWEEN EACH SET

day three

DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.

day four

BEGIN YOUR WORKOUT WITH 10-15 MINUTES OF mobility work. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

double swings

  • swing for 8-10 reps

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 3-4 additional TIMES, RESTING BETWEEN EACH SET

TURKISH GET UP

  • YOU ARE GOING TO DO A 3, 2, 1 LADDER FOR THIS EXERCISE.

  • BEGIN WITH 3 REPS, REST BRIEFLY, FOLLOW WITH 2 REPS, REST BRIEFLY AND CONCLUDE WITH 1 REP. THIS IS ONE SET.

  • REST FOR 45-90 SECONDS

  • REPEAT FOR 2-3 ADDITIONAL SETS

DOUBLE CLEAN TO FRONT SQUAT

  • WATCH BOTH VIDEOS BEFORE YOU BEGIN

  • YOU WILL BEGIN WITH THE DOUBLE CLEAN AND GO RIGHT INTO THE DOUBLE FRONT SQUAT

  • PERFORM 5-6 REPS OF BOTH MOVEMENTS

  • REST FOR 45-90 SECONDS

  • REPEAT ABOVE SET FOR 2-3 ADDITIONAL SETS

 

renegade row

  • left arm Perform 8 rows

  • right arm perform 8 rows

  • REST FOR 45-90 SECONDS

  • REPEAT ABOVE SET 3-4 additional TIMES RESTING BETWEEN EACH SET

rack walk

  • walk 75'-125'. halfway through switch arms

  • REST 30-60 SECONDS

  • REPEAT ABOVE SET 3-4 additional TIMES RESTING BETWEEN EACH SET

day five

BEGIN YOUR WORKOUT WITH 10-15 MINUTES OF mobility work. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

kettlebell front lunge

  • You will do the next 2 movements (double front LUNGE and HAND TO HAND SWINGS) as a super set for 6 SETS

  • LEFT LEG complete 8 LUNGES

  • RIGHT LEG COMPLETE 8 LUNGES

  • rest 15-30 seconds

  • GO TO THE HAND TO HAND SWINGS BELOW TO COMPLETE THIS SET

hand to hand swings

  • COMPLETE 20 SWINGS

  • REST FOR 45-90 SECONDS

  • GO BACK TO THE KETTLEBELL FRONT LUNGE FOR ANOTHER SET

  • YOU WILL COMPLETE A TOTAL OF 6 SETS

hand to hand cleans

  • You will do the next 2 movements (hand to hand swings and HAND TO HAND snatches) as a super set for 6 SETS

  • complete 16 cleans

  • rest 15-30 seconds

  • GO TO THE HAND TO HAND snatches BELOW TO COMPLETE THIS SEt

 

 

hand to hand snatch

  • COMPLETE 12 snatches

  • REST FOR 45-90 SECONDS

  • GO BACK TO THE hand to hand cleans FOR ANOTHER SET

  • YOU WILL COMPLETE A TOTAL OF 6 SETS

 

Rack Walk

  • WALK 50'-70', SWITCHING ARMS HALF-WAY THROUGH

  • REST 30-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 3-4 TIMES

day six and seven

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK TWO WILL BE IN YOUR INBOX SHORTLY.