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Kettlebell HARD FINAL Part 10

The 'A & P' workout program is a four-day routine alternating between anterior and posterior chain exercises, with lighter loads on days 1 and 4 and heavier loads on days 2 and 3. Each day consists of specific exercises performed for 30 seconds, with varying work-to-rest ratios based on the user's experience level. The program includes a structured progression over six weeks, increasing the number of sets while adjusting rest periods accordingly.

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58 views2 pages

Kettlebell HARD FINAL Part 10

The 'A & P' workout program is a four-day routine alternating between anterior and posterior chain exercises, with lighter loads on days 1 and 4 and heavier loads on days 2 and 3. Each day consists of specific exercises performed for 30 seconds, with varying work-to-rest ratios based on the user's experience level. The program includes a structured progression over six weeks, increasing the number of sets while adjusting rest periods accordingly.

Uploaded by

thiagosarj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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9.

THE “A & P”

This is a tough one. It’s 4 days per week and contrasts loading between the anterior
chain (the “A”) and the posterior chain (the “P”). (Similar to the “Up and Over.”) Days 1
and 3 the anterior chain takes a beating and then on days 2 and 4 the posterior chain
takes a beating. Don’t worry though, the loads wave. Days 1 and 4 are “light” and days 2
and 3 are “heavy.” And yes, take a day off between days 2 and 3.

Weight selection: Use whichever is weaker - your Snatch or Press 12RM.

Day 1:

Press x 30 seconds
Front Squat x 30 seconds
Push Press x 30 seconds

Day 2:

Swing x 30 seconds
Clean x 30 seconds
High Pull x 30 seconds
Snatch x 30 seconds

Day 3:

Front Squat x 30 seconds


Press x 30 seconds
Front Squat x 30 seconds
Push Press x 30 seconds

Day 4:

Swing x 30 seconds
High Pull x 30 seconds
Snatch x 30 seconds

CHAIN:

Day 1:

(Press + Front Squat + Push Press) x 90 seconds

Day 2:

(Swing + Clean + High Pull + Snatch) x 120 seconds

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Kettlebell HARD!. Copyright 2013-2021 and beyond. Geoff Neupert. Worldwide Rights Reserved.
Day 3:

(Front Squat + Press + Front Squat + Push Press) x 120 seconds

Day 4:

(Swing + High Pull + Snatch) x 90 seconds

LOADING:
Beginner - Rest as necessary between sets
Intermediate - Work: Rest = 1:3-5
Advanced - Work: Rest = 1:2

Beginner Intermediate Advanced


Week 1: 3 sets. As necessary Work: Rest = 1:4-5 Work: Rest = 1:2
Week 2: 4 sets. As necessary Work: Rest = 1:4-5 Work: Rest = 1:2
Week 3: 5 sets. As necessary Work: Rest = 1:4-5 Work: Rest = 1:2
Week 4: 3 sets. Less that Week 1 Work: Rest = 1:3-4 Work: Rest = 1:1.5
Week 5: 4 sets. Less than Week 2 Work: Rest = 1:3-4 Work: Rest = 1:1.5
Week 6: 5 sets. Less than Week 3 Work: Rest = 1:3-4 Work: Rest = 1:1.5

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Kettlebell HARD!. Copyright 2013-2021 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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