AHT Club Kettlebell

Complete 2 sets- Hollow hold :20s Split squat iso hold :30sL/:30sR - bodyweight Arm bar :30sL/:30sR, RPE 6 Pogos :20s

Goal is power and speed. Think, low rep, high intention. Complete 2 sets of work with :20s-:30s of rest between exercises and 1 minute of rest between sets. Triphasic goblet squat x1 round of 3 reps at diff. tempos (see intro for more info on triphasic) @ RPE 8 Iso squat hold to max squat jump x3 *hold 5 sec each rep in squat and then explode to jump, arms reach overhead in jump Swing to snatch x3, alternating single arm swing to single arm snatch, reverse snatch to hike and go back into your swing @ RPE 8 *1 rep = 1 swing into 1 snatch

Single Arm Front Squat

4, 6, 8, 10, 12

Single Leg RDL with Double KBs

2 x 6

Lateral Walking Lunge with Front Rack

2 x 6

Let's finish with some core and mobility work. Quick work and rest intervals. We'll progress volume weekly and change up exercises every 2-3 weeks. Complete :30s of work, :15s rest. Use a timer/app timer, and set the intervals to repeat circuit for 2 sets. 1. Forearm side plank L --> progress to leg lift 2. Hollow hold - with weight, two hands --> progress to stir the pot and saw 3. Forearm side plank R 4. Half kneel with thoracic rotation L -- stabilize bell overhead, hold each rep for 3-5 seconds and move slowly as you rotate to maintain tension through core and torso stack of ribs over hips 5. Half kneel with thoracic rotation R

Complete 2 sets to warm up + prep: Prying goblet squat :30s Half kneeling thoracic rotation x3L/3R - hold each rotation for :10s Pogos :20s Single arm reset clean x3 into front rack march :30s L, then repeat on R @ RPE 8 Single arm swings x10 L transfer x10 R - transfer bell in air

Single Arm Clean (hike pass position)

Single Arm Front Squat

Double KB Hike Cleans

2, 4, 6, 8

Double Kettlebell Front Squat

2, 4, 6, 8

Double KB Push Press

2, 4, 6, 8

Double Kettlebell Swing

2, 4, 6, 8

Complete 1-3 sets of the following based on time. This is bonus work, if you don't have time for more than 1-2 sets no worries! Work with a light med ball. Half kneeling ball slam over knee x10L/10R - light weight, RPE 5 Forearm plank saw x10 OR ab roll out x5 Bicycle crunch x10L/10R

Low intensity cardio of choice for 30-60 minutes.

Complete 2 sets to prep: Hardstyle RKC plank :20s Single leg RDL to single leg knee drive - bodyweight, hold :03s in each position, L/R Single leg hold with one KB - suitcase hold :30sL/:30sR - RPE 8-9, think heavy enough for the bell to want to pull you over Goblet clean @ RPE 8-9, x3 reps heavy

Dead Snatch to KB Jerk

3 x 2

Single Leg Clean (from RDL)

3 x 2

Double Kettlebell Deadlift

3 x 6

Single Arm Swings

3 x 3

Single Leg Step Up - with Single Suitcase

3 x 6

Double Front Rack Carry

3 x 0:30

Jump Rope

5 x 0:20

Complete 1 set: Beast buttress :60s *hold hand to opposite side for 3s each rep KB supine pullover :60s - option to lift heels, press low back down, lots of core/lat engagement and activation here, use a light KB, RPE 5-6 Double bell reset swing x3 reps @ RPE 7 Arm bar :60s L Arm bar :60s R Double bell reset swing x3 reps @ RPE 7

Single Arm Strict Press

Pull Up (Tactical Grip)

Chin Up

Single Arm Strict Press

1, 2, 3, 1, 2, 3

Band Assisted Pull Up (Tactical Grip)

1, 2, 3, 1, 2, 3

Single Arm Front Rack Split Squat (contralateral)

2 x 16

Hand Elevated Push Up

2 x 10

Complete 2 sets for conditioning. Rest 2-3 minutes between full sets, and up to :30s between rep sets. One full set = 1 rep C + J each arm, 3 double swings/C + J x2 each arm, double swings x2/C + J x3 each arm, double swing x1 SA hike clean to jerk x1/2/3 @ RPE 8 *tension pause in front rack Double bell swings x3/2/1 @ RPE 8