AHT Club Kettlebell

Movement Prep-Squat/Clean

Complete 1 set of the following exercises in order. Take more or less time as needed to prep for today's session. 1. Wall supported forearm plank :30s *press feet into the wall and teach yourself intentional full body tension 2. Prying goblet squat :45s RPE 5 *use the weight to keep the chest open and back working, pry knees open with the elbows. Shift side to side to mobilize the ankles, but keep feet flat on the ground and knees tracking over toes. 3. World's Greatest stretch x1L/1R *runners lunge, twist both arms, hamstring stretch, optional quad stretch (cues in video) 4. Single arm front rack carry, :30sL/:30sR @ RPE 7 *brace the core, focus on getting TIGHT and maintain tension as you walk 5. Around the world lunges x2L/2R One rep = forward lunge, lateral lunge, reverse lunge on same leg, twice through for 2 reps each side

Goblet Clean

3 x 5

Squat Iso Hold to Jump

3 x 3

Assisted Dead Clean (cues)

3 x 5

Single Arm Front Rack Iso Hold

0:30, 0:45, 1:00

Goblet Squat

3 x 10

Single Arm Dead Clean (cues)

3 x 8

Complete the following movements, in order, for the given reps per set for 3 sets. 1 set = 2/3/4 (e.g. 2 split squats L/R, 2 push ups, 2 taps in plank L/R, repeat for 3 reps, then 4 reps, then rest) 1. Suitcase split squats with iso hold RPE 8 *lower and hold your split squat for :05s in each rep 2. Push up--on ground or incline *focus on control, inhale lower and exhale press, maintain total body tension, especially in glutes 3. Buttress in tall plank *bring hand to opposite bicep and hold for :05s before switching sides, slow and controlled *feet wider as needed to prevent rotation Rest :30-:60s

6-Point Carry Carries are THE most underrate exercises and also the most functional. You will start Tuesdays off with a variation of the 6-point carry for the next 6 weeks. Each week will change interval time or order of the carry. Make this the most intentional movement you've ever done. Complete the following carries without rest. Quick transitions to change position or weight. Goal is to feel challenged by :30s, so pick weights accordingly! Focus on controlled movement as you walk, maintain total body tension especially in the unloaded side of the body, engaging grip/lats/core/glutes, and breathing. Single arm suitcase carry L :30s -heavy Single arm suitcase carry R :30s Single arm front rack carry L :30s -moderate/heavy Single arm front rack carry R :30s Single arm overhead carry L :30s -moderate (shoulder be heavier than you can press, make it challenging to hold OH) Single arm overhead carry R :30s

Turkish Get Up to Elbow-with shoe/block

2 x 5

Single Arm Reset Swings

2 x 5

Single Arm Reset Cleans

2 x 5

Lateral Step Ups with Goblet

3 x 8

Single Arm Floor Press w/ Bent Knees

3 x 8

Gorila Rows

3 x 8

Single Arm Front Rack Split Squat (contralateral)

8, 6, 4, 2

Staggered Stance Clean

5, 4, 3, 2

Staggered Stance Strict Press

2, 3, 4, 5

Deadlift/Press Movement Prep

Activation, 1 set: Deadbug :45s Glute bridge-continuous reps :30s Glute bridge iso hold :30s Dynamic downward dog to plank :45s Double suitcase carry :60s, RPE 8

Complete 2 sets- Pogos :20s *jump on the balls of the feet, super springy, try and touch head to ceiling each jump Drop hinge x5 (powerful) Step up to SL hold x5L/5R on step/box--bodyweight or light weight in goblet *drive knee and hold for :03s before stepping down, this is to work the feet and challenge the single leg Plank ups 5L/5R (slow)

Kettlebell Deadlift

3 x 10

Single Arm Strict Press

3 x 6

Forearm Side Plank

3 x 0:20

Wall Supported Single Leg Deadlift

2 x 10

3 Point Row

2 x 10

Reset Swings

3, 4, 5, 4, 3

Activation, 1 set- Beast buttress :45s Prying goblet squat to walkout :45s Arm bar :45sL/:45sR Turkish get up to elbow x5L/5R

A Skip

2 x 0:20

Goblet Clean

2 x 3

Goblet Carry

2 x 0:30

Complex: Hinge Row/Dead Clean/Push Press

3, 4, 5, 3, 4, 5

Push Up with Hold

2 x 5

Swings to Reverse Lunge (descending ladder)

2 x 15

Surrenders

2 x 16

Complete :30s plank/:30s side plank L/:30s side plank R/:30s hollow hold, quick transitions so no rest between exercises until all four are complete, then rest :30s, and complete one more set. 2 sets- :30s Forearm plank saw :30s Side plank L :30s Side plank R :30s hollow hold