A 12-Week GPP Programme for Kettlebell Sport Athletes - Page 4

Laurence Clemente

Coach

Kettlebells

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Monday

AMRAP 20 mins

 

  • Press-up, burpee, pull-up combo x 5 reps
  • Farmers walk x 60 metres

 

 

After AMRAP:

  • Barbell roll out 3 x 15 reps – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Wednesday

  • Half jump squat (squat to just above parallel with a weight that is 12kg heavier than your total competition weight) 3 x 20 reps – 90 seconds rest between sets
  • Overhead hold (as heavy a kettlebell as possible) 5 x 30 seconds with 30 seconds rest
  • Renegade row 5 x 30 seconds with 30 seconds rest
  • Landmine Russian twist 3 x 20 reps – 30 seconds rest between sets

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Friday

Repeat circuit 3 times, 60 seconds rest between circuits

 

  • Walking lunges x 30 reps
  • Double kettlebell snatch x 15 reps
  • Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
  • Landmine press x 15 reps each arm
  • Hanging leg raises x 15 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Saturday

  • 30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Sunday

  • Rest

 

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Monday

  • Double kettlebell swing (as heavy a kettlebell as possible) 3 x 20 reps – 90 seconds rest between sets
  • Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
  • Renegade row 5 x 30 seconds with 30 seconds rest
  • Landmine Russian twist 3 x 20 reps – 30 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Wednesday

Repeat circuit 3 times, 60 seconds rest between circuits

 

  • Walking lunges x 30 reps
  • Double kettlebell snatch x 15 reps
  • Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
  • Landmine press x 15 reps each arm
  • Hanging leg raises x 15 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Friday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 45 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 15 reps – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Saturday

  • 30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Sunday

  • Rest

 

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Monday

Repeat circuit 3 times, 60 seconds rest between circuits

 

  • Walking lunges x 30 reps
  • Double kettlebell snatch x 15 reps
  • Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
  • Landmine press x 15 reps each arm
  • Hanging leg raises x 15 reps

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Tuesday

  • 20-30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Wednesday

  • Half jump squat (squat to just above parallel, weight that is 12kg heavier than your total competition weight) 2 x 25 reps – 90 second rest between sets
  • Overhead hold (as heavy a kettlebell as possible) 3 x 60 seconds with 60 seconds rest
  • Renegade row 5 x 30 seconds with 30 seconds rest
  • Landmine Russian twist 3 x 20 reps – 30 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Thursday

  • Rest

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Friday

  • Light snatch set, 5 mins on each arm, one hand switch only
  • Barbell roll out 3 x 15 reps – 60 seconds rest between

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Saturday

  • 30 minute steady state run, easy pace

 

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Sunday

  • Rest

 

 

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

  • Double kettlebell swing (as heavy kettlebells as possible) 3 x 25 reps – 90 seconds rest between sets
  • Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
  • Renegade row 5 x 30 seconds with 30 seconds rest
  • Landmine Russian twist 3 x 20 reps – 30 seconds rest between

 

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

  • 20-30 minute steady state run, very easy pace

 

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

  • Rest

 

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

  • 20 minute steady state run, very easy pace

 

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

  • Rest

 

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

  • Rest

 

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

  • Competition

 

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Photos courtesy of Andrew Bellamy.

 

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