This week there are three different versions of our training program. Choose your favourite:
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 Alt. Downdog Toes Touch (1″ Hold)
- 6+6 Squat bottom Position with Reach
- 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Squat Bottom Position with Reach
Bird-Dog
Strength
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Primal Move – Animal Flow
For Quality
4+4 Scorpion Reach (2″ Hold)
2+2 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
3+3 Scorpion Reach (2″ Hold)
3+3 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
2+2 Scorpion Reach (2″ Hold)
4+4 Bear Crab Rolls
6 alt. Monkey Rolls
Scorpion Reach
Bear Crab Rolls
Monkey Rolls
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Skills
Kettlebell Flow
Atlanta – For Quality
5 Unbroken Right Arm Sets
no rest
5 Unbroken Left Arm Sets
no rest
4 Unbroken Right Arm Sets
no rest
4 Unbroken Left Arm Sets
no rest
3 Unbroken Right Arm Sets
no rest
3 Unbroken Left Arm Sets
no rest
2 Unbroken Right Arm Sets
no rest
2 Unbroken Left Arm Sets
no rest
1 Unbroken Right Arm Set
no rest
1 Unbroken Left Arm Set
rest 1′
max unbroken Right Arm Set
rest 1′
max unbroken Left Arm Set
Atlanta
Workout
20 Strict HSPU
30 Backpack Back Squat
40 HSPU
50 BackPack Lunges
60 Hand Release Push-ups
70 alt. Backpack single Leg Deadlift Deadlift
Backpack Lunges
alt. Backpack Single Leg Deadlift
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Plank Row
15 Plank Lateral Raises
15 Plank Front Raises
Then switch side
15 Banded Push Ups
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
- 20″+20″ Single Arm Ring Row Hold
- 12 ALT Hip Rotation + Flex Trunk
- 10 m Inchworm
- 15″ Skip + 6 Down & up
Increase Intensity every Set
Single Arm Ring Row Hold
Hip rotation + Flex Trunk
Inchworm
Lactic
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Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 Backpack GTOH
no rest
Every 30″ for 2′
5 Burpees
30″ rest then
AMRAP 30″
Backpack Devil Press
rest 2′ x 6 set
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Skills
Gymnastic Strength
Handstand Strength 1.2
8 Sets of:
‘Ovetto’
Inverted TABATA (10” ON – 20” OFF)
Workout
6 rounds of:
10 Burpees
20 Backpack Romanian Deadlift
30 Double Unders
20 Wall Touch&Touch
10 BackPack Thrusters
Backpack Romanian Deadlift
Wall Touch&Touch
Backpack Thrusters
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding
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
-
10m Heel to Toes Walk
-
10 Lunge Rotation with Reach
- 10+10 Split Squat
Heel to Toes Walk
Lunge Rotation with Reach
Split Squat
Strength
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BackPack Lifting
EMOM 16′
ODD Set: Max Backpack Back Squat
EVEN Set: 30″ easy single Unders
Backpack Back Squat
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Skills
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Midline Kettlebell Protocol
Right Arm
10 Snatch
5 Overhead Squat
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Left Arm
10 Snatch
5 Overhead Squat
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Right Arm
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Left Arm
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Right Arm
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Left Arm
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Right Arm
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Left Arm
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest
Right Arm
2 Snatch
1 Overhead Squat
no rest
Left Arm
2 Snatch
1 Overhead Squat
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Workout
3 Rounds of:
60” for max reps BackPack Curtsy Squat
60” for max reps Rollback to L-Sit
60” for max reps Backpack Push Press
60” rest
45” for max reps BackPack Curtsy Squat
45” for max reps Rollback to L-Sit
45” for max reps Backpack Push Press
45” rest
30” for max reps BackPack Curtsy Squat
30” for max reps Rollback to L-Sit
30” for max reps Backpack Push Press
30” rest
Rollback to L-Sit (scaled)
Curtsy Squat
Functional Strength
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Hypertrophy Training
4 Sets of:
12 Half Kneeling Curl
12 Half Kneeling High Pull
12 Half Kneeling Snatch
12 Half Kneeling Shoulder 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
-
12 alt. Cossack to Cossack
-
10m Toes Walk
- 8 alt. Bear Crab Roll
Cossack to Cossack
Toes Wak
Bear Crab Roll
Skills
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Primal Moves – Animal Flow
4 unbroken set of
2 Ape Reach
2 Forward Ape
1+1 Lateral Ape
rest 1′ x 3 waves
Animal Flow – Ape Reach
Animal Flow- Forward Ape
Animal Flow- Lateral Ape
Gymnastic Strength
Handstand Strength 1.1
5 Sets of:
12 Shoulders Tap – Full Plank Position
10 Shoulders Tap – 45° Handstand
8 Shoulders Tap – Handstand
10 Shoulders Tap – 45° Handstand
12 Shoulders Tap – Full Plank Position
Rest 1’ b/s
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Workout
EMOM 20’
1st – 40” max Left Arm BackPack Armbar
2nd – 40” max alt. BackPack Left Arm OH Cossack Squat
3rd – 40” max Right Arm BackPack Armbar
4th – 40” max alt. BackPack Right Arm OH Cossack Squat
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Suitcase Deficit Split Squat
15 Suitcase Deficit Goblet Squat
15 Front Rack Squat
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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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
3 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
4 set of
1+1 Cartwheel
2+2 Spider Monkey Crawl
rest 1′ x 5 waves
Animal Flow – Cartwheel
Spider Monkey Crawl
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Skills
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Kettlebell Flow – Fort Diemerdam I
5′ ON – 1′ OFF
4′ ON – 45″ OFF
3′ ON – 30″ OFF
2′ ON – 15″ OFF
1′ ON
Fort Diemerdam I
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Workout
21-15-9 Reps For Time
Backpack Thrusters
Table Let me Up
Rest 1:1 then
9-15-21 Reps For Time
Table Let me Up
Backpack Thrusters
Rest 1:1 then
21-15-9 Reps For Time
Backpack Thrusters
Table Let me Up
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 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
- 10 Alt. Bear-Crab Roll
- 8 Walking Push ups
- 5+5 Reverse Lunge + Knee Lift
Bear-Crab Roll
Walking Push Ups
Reverse Lunge + Knee Lift
Strength
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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
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 1.3
30 Sit-ups
Max Effort Flutter Kicks
2’ Rest
20 Sit-ups
Max Effort Flutter Kicks
2’ Rest
10 Sit-ups
Max Effort Flutter Kicks
2’ Rest
Max Effort Flutter Kicks
How many Flutter Kicks?
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Workout
20’ AMRAP
30 Air Squat Jump
20 Single Leg alt. V-Ups
10 Push Ups
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Chainsaw Row
15 Half Kneeling Row
15 Half Kneeling High Pull
15 Elbowing Bent Over Row
Then switch side
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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