Amanda Hudock Training LLC

Coach
Amanda Hudock

8 weeks of strength to progress the squat, row, clean, overhead press, and deadlift.

Kettlebell skill progression includes the split clean, hike snatch, and single arm KB jerk.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Squat + Vertical Strength/Power

Movement Prep

A

Tall plank saw :30s Loaded beast x5 Forearm side plank :30sL/:30sR Prying squat :30s Split squat iso hold :30sL/:30sR

B1

Pogo Jumps

2 x 0:20

B2

Depth Jump (Landing Only)

2 x 3

B3

Band Rows from Kneeling

@ 0:30

B4

Complex: Single Arm Dead Clean/Squat/Squat Clean

2 x 3

C1

Front Rack Squats - Double Bell

3 x 5

C2

Double Dead Cleans

3 x 3

D1

Single Arm Row in RDL

2 x 5

D2

Goblet Clean/Reverse Lunge (alternating)

2 x 5

D3

Buttress in Tall Plank

2 x 0:30

Monday
Unilateral, Lateral, and Transverse (moderate strength)

Movement Prep

A

Activation, 1 set- Arm bar :60sL/:60sR Lateral lunge with thoracic rotation x5L/5R Half kneeling halo x5L/5R RPE 4-5 Single leg RDL iso hold :30sL/:30sR, bodyweight or RPE 4

Dynamic Speed and Skills

B

Complete 2 sets- A skip :20s A run/max sprint :10s Goblet clean x3 RPE 9 - heavy bell Single arm reset clean x3L/3R RPE 9 - heavy bell Step up with drive x5L/5R or box jump x5 *can jump onto a couch, chair, stairs, etc. if you do not have a plyo box. I jumped on my 2nd-3rd stairs for years before getting a box, use the landmarks around you as needed! Resistance band thrusters :30s Rest :30s between sets

C1

Bottoms Up Clean

2 x 5

C2

1 Single Arm Squat with Transfer (alternating)

2 x 5

C3

Wall Supported Half Kneeling OH Press

2 x 8

C4

Lateral Lunge with Front Rack (contralateral)

2 x 8

C5

Hand Elevated Push Up

2 x 10

C6

Single Leg Long Press

2 x 5

C7

Seesaw Rows

2 x 10

C8

Turkish Get Up (cues)

2 x 1

Conditioning

D

Complete the following in order for 2 sets. Going to work this into a complex next week! SA deadlift :30sL/:30sR - medium bell Rest :15s SA dead clean :30sL/:30sR - heavy bell Rest :15s SA hang clean :20sL/:20sR - medium bell Rest :15s SA squat clean :20sL/:20sR -light to medium bell Rest :15s Hand to hand swing :20s - medium to heavy bell Rest :60s

Wednesday
Hinge + Horizontal/Vertical PUSH

Movement Prep

A

Activation, 1 set- Deadbug :30s Arm bar:60sL/:60sR Single leg elevated glute bridge x15L/15R Folding hinge to squat :30s Goblet carry :45s @ RPE 8

B1

Pogo Jumps

2 x 0:20

B2

Goblet Hang Clean

2 x 5

B3

Double Dead Cleans (slow motion)

2 x 3

B4

Triphasic Push Up

2 x 3

B5

Turkish Get Up (cues)

2 x 1

C1

Double Kettlebell Deadlift

3 x 5

C2

Double KB Push Press

3 x 5

D1

Rear Foot Elevated RDL

2 x 8

D2

Single Arm Floor Press w/ Bent Knees

2 x 8

Swing EMOM

E

On the minute complete 10 two-handed, continuous kettlebell swings at an RPE of 7-8. When you complete the swings, use the rest of the minute to rest and recover. You should have about :35-:45s of rest each minute. Work for 5 minutes for a total of 50 swings by the end of the minute. Focus on production of force through feet and hips here, lock out arms and lats at the top to find standing plank, and use the breath to help create tension. Another great and technical skill to send videos for feedback as desired. Have fun with this one!

Thursday
Bell Conditioning and Skills (light)

Movement Prep

A

Activation, complete 1 set- Wall supported plank :30s Glute bridge x15 into glute iso hold :30s Arm bar :60sL/:60sR Pogos :30s

Hip Conditioning: Climb Down

B

Single Arm Swings Choose a level to complete 2 full sets of single arm swings. Use a moderate bell for 20 reps total. RPE 6-7 in weight as the HR will shoot up. Advanced: transfer bell in the air between sides, do not set the bell down until you complete the entire ladder. Intermediate: after completing reps on L, park bell on ground and move straight into R--the bell will switch sides from the ground rather than the air, but no rest until the end of the ladder Beginner: complete 8 on L, park bell and repeat on R. Rest as needed before continuing down the ladder. 1 set = 8 swings L/8 swings R 6 swings L/6 swingsR 4 swings L/4 swings R 2 swings L/2 swings R Rest 2 minutes and repeat once more.

Kettlebell Skills: SNATCH PREP

C

Complete the following in order for 2 sets- Dead clean/push press x3L/3R RPE 8-heavier bell Rest :15s after both sides Single arm front squat x5L/5R Rest :15s after both sides OH march :30s L/:30s R, heavy bell overhead RPE 8 Rest :15s after both sides Half kneeling ball slams x5L/5R - light med ball *option if you do not have a ball, slam a pillow (I'm not joking), we want max power to slam so that means use something LIGHT, med ball or pillow will both work Rest :30s between sets

Kettlebell Skills: Vertical Power

D

Complete the following in order with a MODERATE bell. Click the videos for written description/cues. Dead clean to push press x1 to viking press x3L/repeat on R *viking press is like a reverse push press. Begin with bell OH from the push press, and lower to catch with a soft knee, immediately explode and punch bell back OH fast. Start/end in the overhead position. Rest :30s Dead clean to push press x1/viking press x1/thruster x3L/repeat on R *thruster also begins with the bell overhead-->push press to get it up, drop the bell into the squat and explode up to stand fast. Should feel more powerful than the viking press since you are dropping into a squat Rest :30s Dead clean to push press x1/viking press x1/thruster x1/dead snatch x1 L/repeat on R Rest :30s (same complex one more time) Dead clean to push press x1/viking press x1/thruster x1/dead snatch x1 L/repeat on R

Cool Down

E

Complete 1 set to breathe and allow the HR to lower- Child's pose :60s Happy baby :60s Supine twist :30sL/:30sR

Friday
Active Recovery and Mobility

Mobility/Flow

A

Complete 2 sets- Child's pose with thoracic rotation :30s L/:30s R Tall plank saw or ab roll out :30s Loaded beast :30s Worlds Greatest Stretch :60sL/:60sR Crab reach :30s

Active Recovery

B

Complete 1 set- Arm bar :60sL/:60sR Turkish get up x1L/1R/1L/1R *1 rep at a time, alternate sides until you complete 2 each side

Breathe

C

Complete 1 set- Bretzel :60sL/:60sR Hold this position for a minute on each side and focus on the breath.

Low Impact Cardio

D

Take 20-40 minutes to complete low intensity, steady state cardio. This could be a long walk, a low and consistent jog, a low impact bike ride, swimming, etc. Think, recovery while moving.

Saturday
Week 2 Day 0
AHT Kettlebell Club Strength Phase + KB Skills