training program C
intensity phase
week 1
airborne lunge (pick the progression you are ready for)
Sets/Reps: 5/3 each side
Load/Challenge:
Set 1: 6RM (load you can lift no more than 6 times)
Set 2: add 5lbs or next step* to the previous set
Set 3: add 5lbs or next step* to the previous set
Set 4: add 5lbs or next step* to the previous set
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
overhead hang (pick the progression you are ready for)
Sets/Duration (in seconds): 5/30
Load/Challenge:
Set 1: 60-second max (challenge you can execute for no longer than 60 seconds)
Set 2: add 2-5lbs or next step* to the previous set
Set 3: add 2-5lbs or next step* to the previous set
Set 4: add 2-5lbs or next step* to the previous set
Set 5: add 2-5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
roll to stand (pick the progression you are ready for)
Sets/Reps: 5/5
Load/Challenge:
Set 1: 10RM (load you can lift no more than 10 times)
Set 2: add 5lbs or next step* to the previous set
Set 3: add 5lbs or next step* to the previous set
Set 4: add 5lbs or next step* to the previous set
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing (pick the progression you are ready for)
Sets/Reps: 5/10
Load:
Set 1: 20RM (load you can swing no more than 20 times)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
week 2
airborne lunge
Sets/Reps: 5/5
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/30
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 2-5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/5
Challenge/Support (Unloaded):
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/10
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
week 3
airborne lunge
Sets/Reps: 5/5
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/30
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/5
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/10
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
week 4
airborne lunge
Sets/Reps: 5/5
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/30
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/5
Load/Challenge
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/10
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Rest between exercises: as needed
volume phase
week 5
airborne lunge
Sets/Reps: 5/8
Load: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/45
Load/Challenge: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/8
Load/Challenge: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/15
Load: same as week 1
Rest between sets: as needed
Rest between exercises: as needed
week 6
airborne lunge
Sets/Reps: 5/8
Load: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/45
Load/Challenge: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/8
Load/Challenge: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/15
Load: same as week 2
Rest between sets: as needed
Rest between exercises: as needed
week 7
airborne lunge
Sets/Reps: 5/8
Load: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/45
Load/Challenge: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/8
Load/Challenge: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/15
Load: same as week 3
Rest between sets: as needed
Rest between exercises: as needed
week 8
airborne lunge
Sets/Reps: 5/8
Load: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
overhead hang
Sets/Duration (in seconds): 5/45
Load/Challenge: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
roll to stand
Sets/Reps: 5/8
Load/Challenge: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
kettlebell swing
Sets/Reps: 5/15
Load: same as week 4
Rest between sets: as needed
Rest between exercises: as needed
density phase
week 9
airborne lunge
Interval (work:rest in seconds): 15:45 each side
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
overhead hang
Interval (work:rest in seconds): 30:30
Load/Challenge: same as week 1
Sets: 5
roll to stand
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
kettlebell swing
Interval (work:rest in seconds): 15:45
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 75
Sets: as many as necessary to complete 75 reps
week 10
airborne lunge
Interval (work:rest in seconds): 15:45 each side
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
overhead hang
Interval (work:rest in seconds): 30:30
Load/Challenge: same as week 2
Sets: 5
roll to stand
Interval (work:rest in seconds): 15:45
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
kettlebell swing
Interval (work:rest in seconds): 15:45
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 75
Sets: as many as necessary to complete 75 reps
week 11
airborne lunge
Interval (work:rest in seconds): 20:40 each side
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
overhead hang
Interval (work:rest in seconds): 30:30
Load/Challenge: same as week 3
Sets: 5
roll to stand
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
kettlebell swing
Interval (work:rest in seconds): 20:40
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 75
Sets: as many as necessary to complete 75 reps
week 12
airborne lunge
Interval (work:rest in seconds): 20:40 each side
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
overhead hang
Interval (work:rest in seconds): 30:30
Load/Challenge: same as week 4
Sets: 5
roll to stand
Interval (work:rest in seconds): 20:40
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
kettlebell swing
Interval (work:rest in seconds): 20:40
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 75
Sets: as many as necessary to complete 75 reps