training program D
intensity phase
week 1
kettlebell snatch (pick the progression you are ready for)
Sets/Reps: 5/5 each arm
Load:
Set 1: 10RM (load you can lift no more than 10 times each arm)
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
power burpee (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
mobile squat (pick the progression you are ready for)
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: 60-second max (challenge* you can control for no more than 60 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 2
kettlebell snatch
Sets/Reps: 5/5 each arm
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
power burpee
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
mobile squat
Sets/Duration (in seconds): 5/30
Challenge/Support:
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 next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 3
kettlebell snatch
Sets/Reps: 5/5 each arm
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
power burpee
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
mobile squat
Sets/Duration (in seconds): 5/30
Challenge/Support:
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 next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 4
kettlebell snatch
Sets/Reps: 5/5 each arm
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
power burpee
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
mobile squat
Sets/Duration (in seconds): 5/30
Challenge/Support:
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 next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
volume phase
week 5
kettlebell snatch
Sets/Reps: 5/8 each arm
Load: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
power burpee
Sets/Reps: 5/8
Load/Challenge: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
mobile squat
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 6
kettlebell snatch
Sets/Reps: 5/8 each arm
Load: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
power burpee
Sets/Reps: 5/8
Load/Challenge: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
mobile squat
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 7
kettlebell snatch
Sets/Reps: 5/8 each arm
Load: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
power burpee
Sets/Reps: 5/8
Load/Challenge: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
mobile squat
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
week 8
kettlebell snatch
Sets/Reps: 5/8 each arm
Load: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
power burpee
Sets/Reps: 5/8
Load/Challenge: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
mobile squat
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
density phase
week 9
kettlebell snatch
Interval (work:rest in seconds): 15:45 each side
Load:
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
power burpee
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
mobile squat
Interval (work:rest in seconds): 30:30
Support/Challenge: same as week 1
Sets: 5
week 10
kettlebell snatch
Interval (work:rest in seconds): 15:45 each side
Load:
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
power burpee
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
mobile squat
Interval (work:rest in seconds): 30:30
Support/Challenge: same as week 2
Sets: 5
week 11
kettlebell snatch
Interval (work:rest in seconds): 20:40 each side
Load:
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
power burpee
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
mobile squat
Interval (work:rest in seconds): 30:30
Support/Challenge: same as week 3
Sets: 5
week 12
kettlebell snatch
Interval (work:rest in seconds): 20:40 each side
Load:
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
power burpee
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
mobile squat
Interval (work:rest in seconds): 30:30
Support/Challenge: same as week 4
Sets: 5