Welcome new subscribers, this is the first week of eight for my outdoor kettlebell program. This is the exact program I do with my friends. It requires minimal equipment and time.
It’s time for a new plan. We just finished the 8 weeks of the new-year plan. It was good, but I didn’t really get the focus I was hoping for. The cold just threw everything off. Once we’re out of snow season and when it’s warm into the evening so we’re not rushing to go back inside, I’m going to focus a lot on A+A work and more grinds. But that’s still a while off. So, I’m going to stick with a Q&D focus for this plan and the reassess in 8 weeks.
I’m going to stick with the following 6-day cycle on a 5-day work week.
Q&D Snatch
Amour Building Complex (ABC)
Q&D Snatch
Q&D Swing + Push
Q&D Snatch
Squat + Press
We’ll be waving the volume on all of these, so choose weights wisely. We’ll substitute something for ABC if it’s snowing, I don’t want to be doing double overhead work when it’s slippery. I prefer the 1-2-3 ABC to the standard 2-1-3 variety, you choose what works best for you. The push on day 4 is either a Viking push press or push ups if there’s no snow.
Week 1
Monday
Q&D Snatch 4x4x5/0:30
Tuesday
ABC 5x3
Wednesday
Q&D Snatch 3x2x10/1:00
Thursday
Q&D Swing + Push Press 4x4x5/0:30
Friday
Q&D Snatch 5x4x5/0:30
Hi Michael - I emailed you earlier in the week about programming and I’d like to get started on one of your programs asap. I’m considering starting the Spring 2021 plan. Should I just jump in and start at the beginning? I’m experienced with Kettlebells but don’t train them regularly (more barbell and dumbbell work with kb mixed in). Thanks!