Kettlebell Clean
Ballistic Version
Description
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.
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 Alt. Downdog Toes Touch (1″ Hold)
- 12 Alt. Hip Rotation + Trunk Flexion
- 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Hip Rotation + Trunk Flexion
Bird-Dog
Strength
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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
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Skills
Kettlebell Flow
Gentleman – For Quality
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
3 Right + 3 Left (270+270 degrees rotations)
rest 1’30
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
Max Reps unbroken Right Arm
rest 2′
Max Reps unbroken Left Arm
Gentleman
Workout
A: AMRAP 2’
20 Air Squat Jump
10 Push-ups H/R
20 Lunges
10 Push-ups H/R
Rest 1′
B: AMRAP 2’
15 BackPack Squat Clean
10 Push-ups H/R
15 BackPack Back Rack Lunges
10 Push-ups H/R
Rest 1′
C: AMRAP 2’
10 BackPack Squat Clean Thrusters
10 Push-ups H/R
10 BackPack Overhead Lunges
10 Push-ups H/R
Rest 1′
Way back
C > B > A
BackPack Squat Clean
BackPack Back Rack Lunges
BackPack Overhead Lunges
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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Upper Body Mobility Routine N.2 (Class)
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Tuesday
Routine
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
3 Sets For Quality
- 8/10 Walking Push Ups
- 8/10 Split Squat per side
- 10″ Skip + 20m Shuttle Run (5 meter x4)
Increase Intensity every Set
Walking Push Ups
Split Squat
Lactic
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Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 Down & Up
no rest
Every 30″ for 2′
5 Burpees
30″ rest then
AMRAP 30″
Burpees High Jumps
rest 2’30 x 6 set
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Skills
Gymnastic Strength
Handstand Strength 1.3
5 Sets of:
Pike Handstand T.U.T.
5 X 3 Reps – Tempo 1.5.1.1
Rest 30” b/s
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Jumping Rope
Newbie
6 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1’20” Max effort Double Unders
rest 2′ x 4 set
[/workout_short]
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Workout
AMRAP 20’
50 Twist Mountain Climber
40 Side Kick Through
30 Walking Push-ups
20 Deck Squat
10 Strict HSPU
Twist Mountain Climber
Side Kick Through
Walking Push-ups
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 Sets of:
15 Banded Curl
15 Banded Wide Stance High Pull
15 Banded Close Stance High Pull
15 Banded Strict Press
15 Banded High Elbow Face Pull
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
-
10 Hollow Rocks
-
8 Down&up
- 10m Reverse Crab Walk
Reverse Crab Walk
Strength
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BackPack Lifting
EMOM 10′
ODD Set: 30″ Backpack Training – alt. Overhead Cossack Squat
EVEN Set: 30″ Backpack Training – Bent Over Row
Rest 1’ x 3 set
Backpack Training – Overhead Cossack Squat
Backpack Training – Bent Over Row
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Skills
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Kettlebell Flow
Fort Niewersluis
12 unbroken Cycles
1′ Elbow Plank Position
10 unbroken Cycles
1′ Elbow Plank Position
8 unbroken Cycles
1′ Plank Position
6 unbroken Cycles
1′ Elbow Plank Position
4 unbroken Cycles
1′ Elbow Plank Position
2 unbroken Cycles
Fort Niewersluis
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Workout
2 Rounds For Time
100 Single Unders
21 Backpack BTN Thrusters
50 Hollow Rock
15 Backpack BTN Thrusters
25 Arch Rock
9 Backpack BTN Thrusters
Backpack BTN Thrusters
Functional Strength
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Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
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
[/um_show_content]
Thursday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
-
10 Hip Rotation + Trunk Flexion
-
8 Squat Flow + Trunk Rotation
- 10m Bear Crawl
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bear Crawl
Skills
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Primal Moves – Animal Flow
4 set of
5m forward Crab Walk
5m backwark Crab Walk
rest 1′ x 3 waves
then
4 set of
4+4 Scorpion Reach
rest 1′ b/s
Animal Flow – Crab Walk
Animal Flow- Scorpion Reach
Gymnastic Strength
Handstand Strength
5 Sets of:
30” Handstand Rokcs
30” Pass Through
Rest 30” b/s
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Workout
EMOM 21’
1st – 8-10 alt. Kneeling Single Leg Jump – scale to double leg
2nd – 8-10 alt. Beast Reach
3rd – 8-10 Backpack BTN Strict Press
Kneeling Single Leg Jump
Beast Reach
Backpack BTN Strict Press
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Supine Banded Curl
15 Prone Banded Curl
15 Power Banded Triceps Curl
15 Split Banded Triceps Kick Back
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
[/um_show_content]
Friday
Routine
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Bodyweight Routine N.2
[/um_show_content]
General Warmup
2 Sets for Quality
- 8+8 Bird-Dog
- 6+6 Squat Bottom Position with Reach
- 12 Alt. Hip Rotation + Extension
Bird-Dog
Squat Bottom Position with Reach
Hip Rotation + Extension
Strength
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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
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Skills
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Kettlebell Cycling
[workout_short title=’KTS_TONS’ result_type=’reps’]
AMRAP unbroken Single Kettlebell Clean&Jerk – Cap Time 20′
Free Change.
Total Kg lifted count.
Rx: 24/16Kg
If you want manage a lot of reps during Pull-ups, Dumbbell or Barbell Pull like Snatch or Clean you should understand how soft grip and feeling with equipment is important.
[/workout_short]
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Workout
AMRAP 4’
25 BackPack Lateral Hops
20 BackPack Ground to Overhead (like Bumper GTOH)
15 Bench Over Hops
Then max effort Burpees
Rest 2’ x 4 set
Lateral Hops
Bench Over Hops
Monkey Rolls
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
30” Dumbbell Curl
30” Dumbbell Hammer Curl
30” Dumbbell 90s to Curl
While Holding Band in Curl Active Position
Then switch side and
2’ rest between each set
[/um_show_content]
Stretching & Mobility
Reserved for Premium • Upgrade
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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
[/um_show_content]
Saturday
Routine
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Squat Routine
[/um_show_content]
General Warmup
3 Sets for Quality
- 10 Alt. Bear-Crab Roll
- 8 No Push Ups Burpee
- 5+5 Single Leg SLDL + Knee Lift
Bear-Crab Roll
Single Leg SLDL + Knee Lift
Strength
Reserved for Premium • Upgrade
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Broomstick BackPack Weightlifting
5 Rounds of
1+1+1 of Power Back Press + BackPack Overhead Squat + BackPack Snatch Balance
Rest 1’ x 6 set
BackPack Power Back Press
[/um_show_content]
Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning
3 Waves of:
10 Reps x each position
Rest 90” x 2 Waves
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Jumping Rope
Newbie
20 Rounds of
3 Low Jump Single Unders
3 Double Unders
no rest if possible
Advanced
For Time
40 Unbroken Double Unders
Workout
5 Rounds For Time
20 BackPack Russian Swing
5 Wall Climb
Rest 1’ then
5 Rounds For Time
10+10 Single Leg Backpack Glute Bridge
10 HSPU
BackPack Single Leg Glute Bridge
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Suitcase Bulgarian Split Squat
12 Suitcase Split Romanian Deadlift
9 Suitcase Split Squat
6 Suitcase Skater Squat
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]