KBSC Get Yoked!
Ciaccia.co
Strength & Conditioning**Ready to take your Kettlebell game to the NEXT LEVEL?! **THIS IS FOR YOU! Take the foundational skills your learned from the KB Strength Programs and apply them to this program to get lean and jacked!
Expect non-traditional KB exercises that I have found to be efficient to give you the best experience in the 45-60 min program 4x per week! YES, intense but I know YOU are up for the challenge!
Get YOKED is all about pushing your limits! You will develop strong technique in the KB Swing, Clean and Snatch - with a built in KB Snatch Test program. By the end of the 12 weeks you will be doing more than 100 Snatches within 5 minutes with ease!
I designed this program with TLC (tender love & care). Week 1-12 is strategically mapped out for you to have an effective and safe experience! My programming is science based and sets anyone who completes it up for success!
**If you are NEW to Kettlebells and prefer a foundational program to get your feet wet, check out my KB Strength Program!
Prep
A
KBSC Warm UP: Activation
2-3 rounds: - 1. Quadruped (6pt) x 5 breaths 2. 90-90 Activation x 5 breaths 3. FFE Split Squat ISO-hold (L1) x 30s per leg
B
KB Clean: Step 1
2 x 6
C1
KB Goblet Squat (heels elevated)
2 x 10
C2
BOR to KB Clean
2 x 10
C3
KB Deadlift (2-Handed)
2 x 20
D1
KB Goblet Squat FFE ISO-hold
2 x 0:15
D2
Side Plank (L2)
2 x 30
D3
KB Goodmorning
2 x 20
E
KB Complex: Deadlift-Dead Clean-Squat
1, 2, 3, 4, 5
Prep
A
KBSC Warm Up 2: Activation
2-3 Rounds: - 1. Side Plank (L1) x 30s per side 2. 90-90 Breathing x 5 breaths 3. 1/4 Squat Overhead Mobility x 3 breaths
B
KB Swing: Set Up ISO hold
1 x 0:10
C
KB Reset Swings
1, 2, 3, 4, 5
D1
Pull Up - bodyweight
3 x 5
D2
KB OH Press + Active Negative
3 x 6
D3
KB Goblet Dead Clean to Squat
3 x 15
D4
Push Up
3 x 10
KB Swing EMOM
E
Complete 10, 2-handed Swings every minute on the minute x 6 minutes. (RPE 7) - If you finish in 20s, rest for the remainder of the minute and start next set at minute 2...etc.
F
90-90 Breathing
1 x 1:00
Prep
A
KBSC Warm UP: Activation
2-3 rounds: - 1. Quadruped (6pt) x 5 breaths 2. 90-90 Activation x 5 breaths 3. FFE Split Squat ISO-hold (L1) x 30s per leg
B
KB x1 Dead Clean
2 x 6
C1
KB Deadlift (2-Handed)
2 x 10
C2
BOR to KB Clean
2 x 10
C3
KB Goblet Squat FFE ISO-hold
2 x 0:15
D1
KB Deadlift: Staggered (wall assisted)
2 x 10
D2
Side Plank (L2)
2 x 0:30
D3
Goblet Squat (heels elevated)
2 x 20
E
KB Complex: Dead Clean - Reverse Lunge - Military Press
1, 2, 3, 4, 5
Conditioning
F
Aerobic Capacity
*BONUS* - but Optional - Complete 40 minutes of Work: Choose one of the following at a low intensity state: 70-75% of Max HR*. - 1. Running/Jogging/ Walking 2. Bike 3. Rower 4. Versa Climber 5. Ski Erg *Max HR = 220 - Age.
Prep
A
KBSC Warm Up 2: Activation
2-3 Rounds: - 1. Side Plank (L2) x 30s per side 2. 90-90 Breathing x 5 breaths 3. 1/4 Squat Overhead Mobility x 3 breaths
B
KB Gooseneck Swing-to-Snatch
3 x 1
C1
KB Z-Press
2 x 8
C2
KB BOR (3-pt)
2 x 8
C3
Plank (wall supported)
2 x 0:30
D1
Pull Up (eccentric)
2 x 5
D2
KB OH Press + Active Negative
3 x 5
D3
Push Up
2 x 10
KB Single Arm Swing EMOM
E
Complete 10, SA Swings per arm every minute on the minute for 6 minutes.
F1
90-90 Breathing
F2
Side Lying T
1 x 5
Samantha Ciaccia
Strength and Technique are Sam's specialties. Her knowledge in Anatomy & Biomechanics allows her to dissect movement patterns to understand their underlying purpose. Certified Strength and Conditioning Specialist (CSCS) and StrongFirst Level 2 Instructor, Sam is nonetheless equipped to get you closer to crushing your goals!
Cordis Phillips
Dad, Wellness Coach, Chicago Bears Fan
Verified Athlete"Sam's program is understandable, stimulating, excellent and FUN! I also love the mobility aspect of it!"
Scott Seely
Striving for Balance
Verified Athlete"This program has improved my movement quality and I can feel my core again!"
Leah Zahner
Personal Trainer, Dog Mom
Verified Athlete"Worth every penny and drop of sweat! Signed up for strength gains and ended up with sharp KB technique, learned fresh cues for my clients and increased connection with my breath!"
