A 12-Week GPP Programme for Kettlebell Sport Athletes - Page 3

Laurence Clemente

Coach

Kettlebells

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Monday

Repeat circuit 3 times, 30-45 seconds rest between exercises

 

  • Reverse lunges x 12 reps each leg
  • Lat-pulldown/Pull up (band assisted if needed) x 12 reps
  • Barbell hip thrust x 12 reps
  • One-arm dumbbell bench press x 12 reps each arm
  • Hanging leg raises x 12 reps

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Wednesday

AMRAP 20 min 

 

  • Thruster x 10 reps
  • Ball slam x 10 reps
  • Shuttle run x 30 metres

 

After the AMRAP:

  • Seated Russian twist 3 x 60 seconds – 60 seconds rest between sets

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Friday

Repeat circuit 3 times 60 seconds rest between circuits

 

  • Farmers walk x 1 min (use as heavy kettlebells as possible)
  • Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
  • Zercher sandbag carry x 1 min

 

After the circuit:

  • Barbell roll out 3 x 12 reps – 1 min recovery between sets

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Saturday

  • 30-40 minute steady state run, easy pace

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Monday

  • Repeat circuit 3 times, 30-45 seconds rest between exercises
  • Single leg deadlift x 12 reps each leg
  • Lat-pulldown/Pull up (band assisted if needed) x 12 reps
  • Back squat x 12 reps
  • One-arm dumbbell bench press x 12 reps each arm
  • Hanging leg raises x 12 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Wednesday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 60 seconds rest between rounds

 

  • Double kettlebell swing x 30 seconds
  • Double kettlebell snatch x 30 seconds
  • Alternate overhead press x 30 seconds
  • Back squat (kettlebell on shoulders) x 30 seconds

 

After the complex:

  • Barbell roll out 3 x 12 – 1 min recovery between sets

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Friday

  • Light snatch set 5 mins on each arm, one hand switch only
  • Seated Russian twist 3 x 60 seconds – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Monday

Repeat circuit 3 times with 60 seconds rest between circuits

 

  • Farmers walk x 1 min (use as heavy kettlebells as possible)
  • Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
  • Zercher sandbag carry x 1min

 

After the circuit:

  • Barbell rollout 3 x 12 reps – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Wednesday

20 seconds work/10 seconds rest intervals. Complete 8 rounds of first exercise, rest 30 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

 

  • Jump lunges
  • Push press (light dumbbells)
  • Tyre hits with sledgehammer or ball slam
  • Burpees

 

After the intervals:

  • Seated Russian twist 3 x 60 seconds – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Friday

Repeat circuit 3 times, 30-45 seconds rest between exercises

 

  • Reverse lunges x 12 reps each leg
  • Lat-pulldown/Pull up (band assisted if needed) x 12 reps
  • Barbell hip thrust x 12 reps
  • One-arm dumbbell bench press x 12 reps each arm
  • Hanging leg-raises x 12 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Saturday

  • 30-40 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Monday

Repeat circuit 2 times with 30-45 seconds rest between exercises

 

  • Single leg deadlift x 12 reps each leg
  • Lat-pulldown/Pull up (band assisted if needed) x 12 reps
  • Back squat x 12 reps
  • One-arm dumbbell bench press x 12 reps each arm
  • Hanging leg-raises x 12 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Wednesday

2 rounds of:

 

  • Press up on kettlebells x 1 min
  • Jump rope x 1 min
  • Alternating lunges x 1 min (bodyweight only or light weights)
  • Jump rope x 1 min
  • High pull (light kettlebell) x 1 min
  • Jump rope x 1 min

 

After the workout:

  • Seated Russian twist 3 x 60 seconds – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Friday

  • Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
  • Barbell roll out 3 x 12 reps – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Saturday

  • 30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Sunday

  • Rest

 

Continue to Weeks 9-12 in the Programme

 

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