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training program E

intensity phase

week 1

  • pistol squat (pick the progression you are ready for)

    • Sets/Reps: 5/1 each side

    • Load/Challenge:

      • Set 1: 5RM (load you can lift no more than 5 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 clean (pick the progression you are ready for)

    • Sets/Reps: 5/5 (5 each if unilateral)

    • 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

  • flow get-up (pick the progression you are ready for)

    • Sets/Duration (in seconds): 5/60

    • Challenge/Support:

      • Set 1: 120-second max (challenge* you can control for no more than 120 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

  • Behind the body hanging (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

  • pistol squat

    • Sets/Reps: 5/1 each side

    • 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 clean

    • Sets/Reps: 5/5 (5 each if unilateral)

    • 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

  • flow get-up

    • Sets/Duration (in seconds): 5/60

    • 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

  • Behind the body hanging

    • 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

  • pistol squat

    • Sets/Reps: 5/1 each side

    • 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 clean

    • Sets/Reps: 5/5 (5 each if unilateral)

    • 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

  • flow get-up

    • Sets/Duration (in seconds): 5/60

    • 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

  • Behind the body hanging

    • 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

  • pistol squat

    • Sets/Reps: 5/1 each side

    • 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 clean

    • Sets/Reps: 5/5 (5 each if unilateral)

    • 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

  • flow get-up

    • Sets/Duration (in seconds): 5/60

    • 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

  • Behind the body hanging

    • 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

  • pistol squat

    • Sets/Reps: 8/1 each side

    • Load/Challenge:

      • Sets 1-5: same as week 1

      • Sets 6+: same as set 5

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • kettlebell clean

    • Sets/Reps: 5/8 (8 each if unilateral)

    • Load: same as week 1

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • flow get up

    • Sets/Duration (in seconds): 5/90

    • Support/Challenge: same as week 1

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • Behind the body hanging

    • Sets/Duration (in seconds): 5/45

    • Support/Challenge: same as week 1

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

week 6

  • pistol squat

    • Sets/Reps: 8/1 each side

    • Load/Challenge:

      • Sets 1-5: same as week 2

      • Sets 6+: same as set 5

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • kettlebell clean

    • Sets/Reps: 5/8 (8 each if unilateral)

    • Load: same as week 2

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • flow get-up

    • Sets/Duration (in seconds): 5/90

    • Support/Challenge: same as week 2

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • Behind the body hanging

    • Sets/Duration (in seconds): 5/45

    • Support/Challenge: same as week 2

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

week 7

  • pistol squat

    • Sets/Reps: 8/1 each side

    • Load/Challenge:

      • Sets 1-5: same as week 3

      • Sets 6+: same as set 5

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • kettlebell clean

    • Sets/Reps: 5/8 (8 each if unilateral)

    • Load: same as week 3

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • flow get-up

    • Sets/Duration (in seconds): 5/90

    • Support/Challenge: same as week 3

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • Behind the body hanging

    • Sets/Duration (in seconds): 5/45

    • Support/Challenge: same as week 3

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

week 8

  • pistol squat

    • Sets/Reps: 8/1 each side

    • Load/Challenge:

      • Sets 1-5: same as week 4

      • Sets 6+: same as set 5

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • kettlebell clean

    • Sets/Reps: 5/8 (8 each if unilateral)

    • Load: same as week 4

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • flow get-up

    • Sets/Duration (in seconds): 5/90

    • Support/Challenge: same as week 4

    • Rest Between Sets: as needed

    • Rest Between Exercises: as needed

  • Behind the body hanging

    • 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

  • pistol squat

    • Reps per set: 1 each side

    • Interval: EMOM (every minute on the minute)

    • Sets: 8

    • Load/Challenge: same as week 5

  • kettlebell clean

    • Work/Rest Interval (in seconds): 15:45

    • 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

  • flow get up

    • Work/Rest Interval (in seconds): 90:30

    • Sets: 5

    • Support/Challenge: same as week 1

  • Behind the body hanging

    • Work/Rest Interval (in seconds): 30:30

    • Sets: 5

    • Support/Challenge: same as week 1

week 10

  • pistol squat

    • Reps per set: 1 each side

    • Interval: EMOM (every minute on the minute)

    • Sets: 8

    • Load/Challenge: same as week 6

  • kettlebell clean

    • Work/Rest Interval (in seconds): 15:45

    • 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

  • flow get up

    • Work/Rest Interval (in seconds): 90:30

    • Sets: 5

    • Support/Challenge: same as week 2

  • Behind the body hanging

    • Work/Rest Interval (in seconds): 30:30

    • Sets: 5

    • Support/Challenge: same as week 2

week 11

  • pistol squat

    • Reps per set: 1 each side

    • Interval: EMOM (every minute on the minute)

    • Sets: 8

    • Load/Challenge:: same as week 7

  • kettlebell clean

    • Work/Rest Interval (in seconds): 20:40

    • 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

  • flow get up

    • Work/Rest Interval (in seconds): 90:30

    • Sets: 5

    • Support/Challenge: same as week 3

  • Behind the body hanging

    • Work/Rest Interval (in seconds): 40:20

    • Sets: 5

    • Support/Challenge: same as week 1

week 12

  • pistol squat

    • Reps per set: 1 each side

    • Interval: EMOM (every minute on the minute)

    • Sets: 8

    • Load/Challenge: same as week 8

  • kettlebell clean

    • Work/Rest Interval (in seconds): 20:40

    • 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

  • flow get up

    • Work/Rest Interval (in seconds): 90:30

    • Sets: 5

    • Support/Challenge: same as week 4

  • Behind the body hanging

    • Work/Rest Interval (in seconds): 40:20

    • Sets: 5

    • Support/Challenge: same as week 2

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