If you followed the last Strength Cycle of Back Squats and Benchpress then your priority is to test out of them this week. If you are just now starting with us, prioritize your KB Snatch test this week.

If you don’t have access to a full-blown gym our “Home” sessions are designed to need little equipment and can be done multiple times in a week, or use multiple weeks worth of “Home” sessions in the same week.

Strength & Conditioning Sessions

Session 1

W/U – Dynamic

40′ each movement

  • Monster Walk
  • High Skip
  • MS Lunge
  • Karaoke

3-5×5 each movement

  • KBS, Heavy
  • Goblet Squat w/ :03sec pause at bottom
  • Burpees

Notes: Use a slow controlled deliberate pace for first 2 rounds of KB warm up, then move more dynamically for last round or two.

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – Back Squat

Sets & Reps: Find 1-3 rep max

Notes: Suggested sets are 7-7-5-5-3-3-1-1-1

Move quickly through the warm-up sets, then take a minimum of 2:00 between efforts once in the sets of 3’s. If you PR call it a day, no matter how early in your session!

CONDITIONING – AMRAP

Sets & Reps: 3x (6:00 w/ 2:00)

  • 3 OHS 115/75lb
  • 6 Box Jump, 24/18″
  • 24 DU’s

Notes:  n/a

Scale: n/a


Session 2

W/U – Dynamic

AMRAP 6:00

  • 5 Burpee Ball Slam
  • 5/5 Lunging Dislocate
  • 5 Ring Row
  • 10cal Row

Notes: Use a slow controlled deliberate pace for first 2 rounds, then move more dynamically for last round or two.

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – Bench Press

Sets & Reps: Find 1-3 rep max

Notes: Suggested sets are 7-7-5-5-3-3-1-1-1

Move quickly through the warm-up sets, then take a minimum of 2:00 between efforts once in the sets of 3’s. If you PR call it a day, no matter how early in your session!

CONDITIONING – For Time

  • 2-4-6-8-10-12-14-16-18-20
    • KBS, 32/24kg
  • 10-9-8-7-6-5-4-3-2-1
    • Push Up

Notes: Perform 2 KBS then 10 Push-up, 4 KBS then 9 Push-up. 6 KBS then 8 Push-up, and so on.

Scale: 10:00-14:00, scale weight of KB as needed to ensure crisp swings and Push-up to ensure full range of motion. SCALE-UP: Either two-handed KBS or KB Snatch (divide number of reps evenly between both sides) and Push -up can be scaled up all the way to HSPU.


Session 3

W/U – Dynamic

AMRAP 6:00, L/R

  • 5 KBS
  • 3 Press
  • 2 Windmill
  • 1 Rack Squat w/ :03sec pause at bottom
  • 20′ Crawl
  • 20′ Lunge

Notes: Use a slow controlled deliberate pace for first 2 rounds, then move more dynamically for last round or two.

 

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – SFG KB Snatch Test

Sets & Reps: AMREP 5:00

Notes: As many reps as possible in 5 mins of:
Kettlebell Snatch, weight standards HERE

5:00 to complete 100 reps, alternating hands as needed.

Scaling will be KB Clean to Push Press, Single Arm KBS, or Two-Handed KBS

If you complete 100 STOP and note time.
If you scaled the weight or used Two Handed Swings rest 3-5:00 and repeat with either a heavier KB or with Single Arm KBS.

Compare to C/E W9, wk of 17.03.06

If athlete missed Test Out on either Back Squat or Bench Press make up Test Out instead of KB Snatch Test

CONDITIONING – AMRAP

Sets & Reps: 12:00

  • 5 Front Squat, 70% of 1RM
  • 10 Pull Up

Notes: n/a

Scale: n/a


Session – HOME

W/U – Simple & Sinister

Sets, Reps, Time: 3x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridge
  • 5 Push Up
  • 5 Ring Row or Strict Pull Up

Notes: Use a slow controlled deliberate pace for first 2 rounds, then move more dynamically for last round or two.

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – For time

Sets & Reps: 5-10x

  • 10 KB Deadlift
  • 5 Goblet Squat
  • 10 KBS
  • 50 DU
  • 100m Run*

Notes: Use the Heaviest KB you can handle. Play with Single Leg Deadlift or Suitcase Deadlift and Single Arm KBS or KB Snatch, alternating L/R each round.

*If weather does not permit a run substitute with 15 Burpee

Scale: n/a

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