Kettlebell Clean
Ballistic Version
Description
Reserved for ONAIR
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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.
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Body Mechanics
Reserved for ONAIR
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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
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Activation
Reserved for ONAIR
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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
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Skills
Reserved for ONAIR
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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
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Monday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 12 Mountain Climber
- 10m Bear Crawl
- 6+6 Squat Bottom Position Rotation with Reach
Mountain Climber
Bear Crawl
Squat Bottom Position Rotation with Reach
Animal Flow
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Primal Move – Animal Flow
For Quality
EMOM 10′
1+1 Beast Reach
Beast Reach
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Dumbbell/Kettlebell Cycling
Every 3′ for 21′
10+10 Single Arm Russian Swings
9 Goblet Squat
8+8 Jerk
Work Capacity
30′ For Quality
5′ Run
12 BackPack Thrusters
12 Burpees over BackPack
9 BackPack Thrusters
9 Burpees over BackPack
6 BackPack Thrusters
6 Burpees over BackPack
Functional Strength
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Hypertrophy Training
4 Sets of:
10 Reverse Curl
10 Curl
10 High Pull
10 Supine High Pull
2’ rest between sets
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Stretching & Mobility
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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
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Tuesday
Routine
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
3 Sets For Quality
- 10 Open Hip
- 10 Banded Good Morning BW – if you don’t have a band do 15 reps
- 6 Squat Box Jump Stiff Legs – if you don’t have a box do vertical jump
- 20″ Skip + 6 Down & up
Increase Intensity every Set
Open Hip
Banded Good Morning BW
Squat Box Jump Stiff Legs
Lactic Power
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5 Rounds of
30″ Burpees Box Jump
1’30 Passive Rest
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Skills
Gymnastic Strength
Handstand Strength 2
For Time
10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk
50m Frontal Handstand Walk
10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk
Work Capacity
EMOM 21′
1st: 15 Box Jump or Tuck Jump
2nd: [percent value=’60’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]
3rd: 12 BackPack Overhead Squat
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
8 Split Squat (Left)
8 Good Morning
8 Romanian Deadlift
8 Split Squat (Right)
8 Good Morning
8 Romanian Deadlift
2’ rest between each sets
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Stretching & Mobility
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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
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Wednesday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 8 Walking Push Ups
- 10″Hold @Top + 6 Reps Elevated Single Leg Hip Bridge
- 6 Forward Power Hops (concentrate for maximum explosiveness)
Walking Push Ups
Elevated Single Leg Hip Bridge
Forward Power Hops
Strength Endurance
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Every 3′ for 18′
Odd: 10 Right Arm Floor Press + 10 Right Arm Push Press
Even: 10 Left Arm Floor Press + 10 Left Arm Push Press
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Skills
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Kettlebell Flow
Barbo Flow I
EMOM 20′
1 Complete Cycle (Right + Left)
Barbo Flow I
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Lactic Endurance
AMRAP in 3′
20 BackPack Ground to Overhead
1′ No Push-ups Burpees
20 V-ups
Rest 1’30”
AMRAP in 2’30”
15 BackPack Ground to Overhead
1′ No Push-ups Burpees
15 V-ups
Rest 1’15”
AMRAP in 2′
10 BackPack Ground to Overhead
1′ No Push-ups Burpees
10 V-ups
Rest 1′
AMRAP in 1’30
5 BackPack Ground to Overhead
1′ No Push-ups Burpees
5 V-ups
Functional Strength
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Hypertrophy Training
5 Sets of:
12 Reverse Strict Press
12 Elbowing Strict Press
12 Standing Arnold Press
Then switch side
2’ rest between each set
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Stretching & Mobility
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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
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Thursday
Routine
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Bodyweight Routine
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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
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Primal Move – Animal Flow:
For Quality
EMOM 10′
2+2 Lateral Ape – Travelling Form
Lateral Ape – Travelling form
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Running Session
Warm Up
2 Sets of:
3′ Easy Jog – Zone 2
2′ Easy Run – Low Zone 3
1′ Medium Pace Run – High Zone 3
Workout
1K Run – Sustainable Pace – Zone 3
2′ rest
2 x 800m – Medium Pace – Zone 4
Then strictly into
2 x 600m – Zone 4/5
Cool Down
4′ Easy Run – Zone 3
2′ Jog – Zone 2
1′ Walking
Functional Strength
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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
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Stretching & Mobility
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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
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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 10m Crab Walk
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Crab Walk
Side Kicktrough
Cossack Squat + Lunge
Animal Flow
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Primal Move – Animal Flow:
For Quality
EMOM 10′
1+1 Crab Reach
Crab Reach
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Dumbbell/Kettlebell Cycling
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EMOM 16′
Odd: 4+4 Kettlebell Bottom up Press
Even: 1+1 Half Kneeling Position Windmill
Kettlebell Bottom up Press
Half Kneeling Position Windmill
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Lactic Endurance
12′ Tabata Protocol
20″ ON – 10″ OFF
30 BackPack Sumo Deadlift High Pull
30 Side Kick Through
30 Arch Rock
30 BackPack Russian Swings
Side Kick Through
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
12 High Pull (No Hip Engagement)
15 Snatch Grip Bent Over Row
18 Snatch Grip “BTN” Strict Press
2’ rest between each set
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Stretching & Mobility
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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
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Saturday
Routine
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Squat Routine
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General Warmup
3 Sets for Quality
- 12 Twist Mountain Climbers
- 12 Downdog Toe Touch 2″ hold every Reps
- 6 Squat Flow + Trunk Rotation (1 Rep is 3 movement)
Twist Mountain Climbers
Kneeling Squat Eccentric
Squat Flow + Trunk Rotation
Strength
Reserved for Premium • Upgrade
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Broomstick BackPack Weightlifting
Snatch Balance + Overhead Squat
(3+6) x 5 set
rest 1 b/s
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Gymnastic Skills
Reserved for ONAIR
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Gymnastic Strength
Handstand Strength Routine 1
5 Sets of:
30″ Max effort
Handstand Strength
Handstand Plate Step Up
1’ rest between sets
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Work Capacity
From 00:00 to 06:00
60m Handstand Walk or scale to Shoulder Tap
30 BackPack Shoulder to Overhead
From 06:00 to 12:00
3′ Run medium/hard Pace
30 Burpees
From 12:00 to 18:00
21 Backpack Deadlift
21 Table Let me Up (row)
15 Backpack Deadlift
15 Table Let me Up (row)
9 Backpack Deadlift
9 Table Let me Up (row)
Functional Strength
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Hypertrophy Training
5 Sets of:
12 Banded Squat – T.U.T 3.3.X.1
15 Banded Reverse Lunges (Left)
15 Banded Reverse Lunges (Right)
18 Banded Good Morning
21 Step Lateral Banded Walk (Left)
21 Step Lateral Banded Walk (Right)
2’ rest between sets
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Stretching & Mobility
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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
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