Kettlebell Clean
Ballistic Version
Description
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
System
Neurological Development, so don’t rush, keep low HR for maximize learning.
Time
Up to 40 minutes.
When
After a light 5′ general warmup, add this schedule in any daily session when you have time during the week. It’s not important if it’s rest, recovery or training day.
Development
Skill is built by 3 main sections (body mechanics, activation, skill development). Every section is essential to maximize brain neurological development.
Body Mechanics Section
Through specific techniques of joint mobility and relative coordination of the various muscle group, we aim to improve the mechanics of the movement.
Activation
It’s used by working to strengthening the brain to muscle connection. Neuromuscular junction is the point at an electrical impulse is sent from the nervous system and passed to the muscle. These impulses signal the muscle fibres to contract and produce movement.
Skill Section
Skills allow you to fully manage the exercise. We strongly believe understanding a movement is more relevant than simply do it. Find out the best form to develop ergonomic movement with the correct power expression.
How
Follow step by step video. Don’t rush, spend your time to focus on a perfect form.
Limits
If you can’t manage all sub-section don’t worry. Neurological development requires a learning time. Sometimes it takes hours, days or even weeks. Videos on each section are made step by step so concentrate yourself on the movement you can’t perform correctly and not on the final result.
[/um_show_content]
Body Mechanics
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
T-Spine Rotation
6/8 Reps with 5″ hold per side
Do 1 more set in the poor mobility side
3 Position Cat Cow
10 Reps per position
Elbow Plank Posterior Tilt
10 Reps (1 Rep is anterior + posterior movement)
Half Kneeling 3 Position Psoas Stretch
10 Reps per position
Do 1 more set in the poor mobility side
Half Kneeling 3 Position T-Spine Mobility
20″ per position
Do 1 more set in the poor mobility side
Single Arm Prone Shoulder Angel
8/10 Reps per position
Do 1 more set in the poor mobility or Coordination side
Half Kneeling Single Arm Band Scapula Retraction Pull
6/8 Reps per side (1 rep is Scapula Retraction + Full Pull)
Do 1 more set in the poor coordination or strength side
Single Arm Ring Row Scapula Retraction Pull
6/8 Reps per side (1 rep is Scapula Retraction + Full Pull)
Do 1 more set in the poor coordination or strength side
Single Arm Ring Row Rotation
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
Standing Position Diagonal Band Pull
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
Split Position Diagonal Band Pull
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
[/um_show_content]
Activation
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Kettlebell Hang Clean – Activation 1
Bulgarian Split Squat – Active Hold Bottom Position
2 Sets – 20″ Hold
30″ rest b/s
Kettlebell Hang Clean – Activation 2
Bulgarian Split Squat – T.U.T 5.5.5.1
1 Set – 5 reps
Kettlebell Hang Clean – Activation 3
Bulgarian Split Squat Hip Drive
2 Sets – 8 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 4
Bulgarian Split Squat Active Hold Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 5
Bulgarian Split Squat Hip Drive Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 6
Bulgarian Split Squat Active Hold Dumbbell Muscle Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 7
Bulgarian Split Squat Hip Drive Dumbbell Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Half Swing
Alt Intra and Extra rotation Swing
Half Swing and Pull
Body Balance on Pull
Pull
Manage Grip
Manage Front Rack
Extrarotation Clean
Intrarotation Clean
Clean Flow Complex
[/um_show_content]
Monday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
3 Sets for Quality
- 12 Plank Spiderman
- 8 Prone Shoulder Angel
- 12 Hip Rotation + Extension
Plank Spiderman
Prone Shoulder Angel
Hip Rotation + Extension
Animal Flow
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Move – Animal Flow
For Quality
8 Wave Unload (2″ Hold)
2+2 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
6 Wave Unload (2″ Hold)
3+3 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
4 Wave Unload (2″ Hold)
4+4 Bear Crab Rolls
6 alt. Monkey Rolls
Wave Unload
Bear Crab Rolls
Monkey Rolls
[/um_show_content]
Skills
Mix Modality Kettlebell Flow
1 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
2 Right Arm Kettlebell Snatch + 2 Left Kettlebell Arm Snatch
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
1 complete alternating Collemarì Flow (left + right)
Collemarì ❣
Workout
For Time
20 Chair Muscle Ups
30 V-ups
40 Table Let me Up
50 Back Pack Front Squat
40 Push-ups
30 Sit-ups
20 Chair Muscle Ups
Chair Muscle Ups
Back Pack Front Squat
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
12 Wide Seated Close Grip Curl
12 Wide Seated Close Grip Press
12 Wide Seated Close Grip Chest Press
12 Wide Seated Close Grip Triceps Extension
2’ rest between sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Tuesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Squat Routine
Notes. Follow routine step by step.
[/um_show_content]
General Warmup
3 Sets For Quality
- 5+5 Table High Rotation
- 10 Open Hip
- 8+8 split Squat
- 20″ Skip + 6 Down & up
Increase Intensity every Set
Table High Rotation
Open Hip
Split Squat
Lactic
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 BackPack Front Squat
no rest
Every 30″ for 2′
5 BackPack Worm Thrusters
30″ rest then
AMRAP 30″
BackPack Worm Thrusters
rest 1’30 x 7 set
BackPack Worm Thrusters
[/um_show_content]
Skills
Gymnastic Strength
Muscle Up Strength 2
4 Sets of:
7 Elbow Transition
10” Hollow Bridge
7 Push-ups
10” Hollow Bridge
7 Elbow Push-ups
Rest 90” b/s
Workout
EMOM 15’
1st – 10 free HS Shoulder Tap + 5 Backpack SHDP (scale HS to the wall if needed)
2nd – 20 BackPack Worm Thrusters
3rd – 30” of Extrarotate Push-ups
HS Shoulder Tap
BackPack SDHP
BackPack Worm Thrusters
Extrarotate Push-ups
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
Then switch side
2’ rest between each sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Wednesday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
-
8 Alt Bear Crab Roll
-
8 Walking Push Ups
- 10m Reverse Crab Walk
Bear Crab Roll
Walking Push Ups
Reverse Crab Walk
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Every 3′ for 15′
5 Unbroken Wall Climb
10/8 Push-ups
15 BackPack BTN Press
10 Chair Dips
active rest with countinuosly Broomstick Military Press or with 2 Bottle of Water
BackPack BTN Press
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Kettlebell Flow
Barbo Flow I
EMOM 20′
1 Complete Cycle (Right + Left)
Barbo Flow I
[/um_show_content]
Workout
AMRAP 7’
40 Burpees
20 Tuck Jumps
40 Double Unders
10 left Single Leg Backpack Deadlift
10 Right Single Leg Backpack Deadlift
Rest 3’ x 3 set
Single Leg Deadlift
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
5 Sets of:
30” Kettlebell Curl
30” Kettlebell Inverse Curl
30” Concentrated Kettlebell Curl (left)
30” Concentrated Kettlebell Curl (right)
30” Frozen Arm Curl (left)
30” Frozen Arm Curl (right)
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Thursday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine N.2
[/um_show_content]
General Warmup
3 Sets for Quality
-
8 Prone Shoulder Angel
-
12 Step Heel to Toes
- 10 Alt Cossack to Cossack
Prone Shoulder Angel
Heel to Toes
Cossack to Cossack
Animal Flow
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Move – Animal Flow:
For Quality
5 set of
1 Ape Reach
1+1 Lateral Ape – Travelling Form
rest 1′ x 5 waves
Animal Flow – Sneaking Ape
Lateral Ape – Travelling form
[/um_show_content]
Running Session
Warm Up
2 Sets of:
2′ Easy Jog – Zone 2
2′ Easy Run – Low Zone 3
2 Run – Zone 3
Workout
800m Run – Medium Pace – Zone 3
2′ rest
Every 4′ x 4 Sets perform:
400m – Zone 4
Then strictly into
Every 3′ x 4 Sets perform:
400m – Zone 4/5
Cool Down
3′ Easy Run – Zone 3
2′ Jog – Zone 2
1′ Walking
Workout
3 Rounds For Quality – Work up to 80% MHR
100 Double Unders
20 alt. Figure 4 Lunges
20 Walking Push-ups
20 Hollow to Handstand
20 alt. Bear Crab Roll
Figure 4 Lunges
Walking Push-ups
Hollow to Handstand
Bear Crab Roll
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
18 Lateral 90 Raises
15 Hammer Lateral Raises
12 Full Hammer Lateral Raises
Then switch side
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Friday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Bodyweight Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 6+6 Hip Rotation + Trunk Flexion
- 12 Step Reverse Crab Walk
- 12 Plank Spiderman
Hip Rotation + Trunk Flexion
Reverse Crab Walk
Plank Spiderman
Animal Flow
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Move – Animal Flow:
For Quality
1′ Practice of:
Scorpion Reach
Scorpion Reach
[/um_show_content]
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Kettlebell Cycling – Clean Pattern
EMOM 5′
30″ alt. Muscle Clean From Ground
then no rest
EMOM 5′
40″ alt. Clean From Ground
then no rest
EMOM 5′
50″ Hang Muscle Clean
then no rest
EMOM 5′
Clean smooth pace
Muscle Clean from Ground
Clean from Ground
Hang Muscle Clean
Clean
[/um_show_content]
Workout
5 Rounds For Time
6 Wall Climb
12 BackPack BTN Thrusters
BTN Thrusters
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
5 Sets of:
15 Close Grip Bent Over Row
15 Close Grip Elbowing Row
15 Strict Elbowing High Pull
Max Effort Kettlebell Swing High Pull
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]
Saturday
Routine
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Squat Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 10m Alt. Bear Crawl
- 10 Alt. Hollow Leg-Arm Alternate
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bear Crawl
Hollow Leg-Arm Alternate
Cossack Squat + Lunge
Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Broomstick BackPack Weightlifting
5 Unbroken Rounds of
1+1 BackPack Front Rack Lunges
1+1 BackPack Reverse Front Rack Lunges
2 BackPack Sumo Deadlift
2 BackPack Sumo Deadlift High Pull
Rest 1’ x 3 waves
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Muscle Up Strength 1
Every 3’ x 12’
15 Chair ‘Alette’
10 Right Arm Lateral Step-ups
15 L-Dips
10 Left Arm Lateral Step-ups
15 Chair ‘Alette’
[/um_show_content]
Workout
AMRAP 20’
30 alt. Jumping Lunges
20 Backpack Bent Over Row
10 Deck Squat
5 HSPU
Bent Over Row
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
15 Rear Foot Suitcase Split Squat
15 Suitcase Split Romanian Deadlift
15 Suitcase Reverse Lunges
Then switch side
2’ rest between sets
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
[/um_show_content]