Kettlebell Power^3

Ciaccia.co

Coach

Samantha Ciaccia

What's next after KB Strength & Get YOKED? KB P3! If you completed my precursor programs or you have at least 3 years experienced with kettlebells, KB Power is for you!

KB P3 is all about taking your performance to the next level! It focuses on ***applying your KB Skills to athletic performance! ***

In 10 weeks, you will become stronger, faster and more powerful! Your kettlebell skills are already top notch, but this program will get you sharper than ever.

$100

Get Kettlebell Power^3

Guaranteed KB Expert!

This Advanced program is designed for you who wants to push the limits and see what you're capable of when it comes to kettlebell performance!

Only 3 days per week!

This is a great program to supplement with KB Strength 1.0 or 2.0 to blend both strength & power together! If you are up for the challenge :)

Coaching Cues & Instructions

We know you are well versed in your KB skills, but in case you need, you have access to instructional videos (as seen on my IG) for guidance!

Features

Programming 3 days per week

Daily exercises that will continue to sharpen your kettlebell skills such as the swing, clean & snatch!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Coach Sam will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

2+ Kettlebells

Recommended

Barbell or TrapBars

Sample Week

Week 1 of 10-week program

Sunday

Week 1 Day A

90-90 Breathing

3 x 5

Bear Crawl (forward/back)

3 x 30

Glute Bridge (foot variety)

3 x 10

Drop Hinge - sc

3 x 5

Broad Jump - SC

KB Reset Swings 1:1

3 x 5

Plank (wall supported)

3 x 1:00

Pogo Hops (both legs)

3 x 20

Max Effort Sprints

Choose: Treadmill, Rower, Airdyne Bike, or Outdoor Sprints to perform MAX effort output x 10 seconds, rest for the remaining 50 seconds x 5 Rounds. *Goal is to give enough time to recover, so you can produce same powerful output for each set!

Child's Pose

2 x 1:00

90-90 Breathing

2 x 6

Tuesday

Week 1 Day B

90-90 Breathing

3 x 5

KB Goblet Squat FFE ISO-hold

3 x 30

Pogo Hops (both legs)

3 x 0:15

A-Skip (SC)

3 x 20

Vertical Jump (MAX output)

3 x 2

KB Goblet Clean with Hover

4 x 7

KB RDL

3 x 15

SWING/TGU EMOM

EMOM: Every Minute on the Minute x 12 min TOTAL (Swing then TGU) *READ CAREFULLY* - Directions: Alternate between Right and Left Single Arm Swings every minute x 6 mins. (Ie: Minute 1: SA Swing (R) x 10..rest. Minute 2: SA Swing (L) x 10...rest..up to 6 minutes. - Then, go right into Turkish Get Up, alternating 1 TGU per side x 6 minutes. (Ie: Minute 1: TGU (R) x 1...rest for remainder minute. Minute 2: TGU (L) x 1..rest... up to 6 minutes.

Side Lying T

1 x 6

Thursday

Week 1 Day C

Overhead Mobility: 1/4 Squat

3 x 5

Turkish Get Up - SC

3 x 1

Quadruped + Overhead Reach

3 x 3

KB Gooseneck Swing-to-Snatch

3 x 3

Plank (wall assisted with scapular focus)

3 x 1:00

KB Goblet Clean with Hover

3 x 6

KB x1 Snatch

3 x 10

Glute Bridge (foot variety)

3 x 10

KB Complex: Dead Clean - Thruster - Snatch 'down'

3 x 6

Deadbug (+ resistance)

3 x 15

Child's Pose

2 x 1:00

90-90 Breathing

2 x 60

Coach

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Samantha Ciaccia

Strength & Technique are Sam's specialties. As a Physician Assistant, her knowledge in anatomy & biomechanics allows her to dissect movement patterns to understand their underlying purpose. Also, as a certified Strength & Conditioning specialist (CSCS) and StrongFirst level 2 instructor, Sam is nonetheless equipped to get you closer to crushing your goals!