Strength in Motion

Strength in Motion The Workbook From The Art of Strength Copyright ©2006, 2007 Punch, Inc All rights under International and Pan-American Copyright conventions.

Published in the United States by: Punch, Inc 3 Progress Street Seekonk, Ma, 02771 Phone: 1-866-89Punch Email: [email protected] Website: www.artofstrength.com First edition published in October 2008. No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Book design, layout, and editing by Dennis Driscoll. Disclaimer: The author, publisher, and editor of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein are for informational purposes only. They may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in this or any other fitness program.

Preface This book is the much anticipated and requested follow up to Enter the Kettlebell Workbook. Strength in Motion represents just one of the many kettlebell based routines Anthony DiLuglio as perfected in his quest at making kettlebell training the tool of choice in the American fitness culture. Strength in Motion is a 6 month training program broken down month by month with 4 training days per week. We encourage you to supplement this workout with other routines, such as any that Art of Strength offers on our website. You do not have to follow this workout for 6 months straight. We encourage you to take time off from it, supplementing as mentioned above, so as not to plateau. Strength is motion is geared towards metabolic (cardio) fitness with different strength routines before each round. This book is meant to accompany you during your workout, allowing you to plot your progress through the entirety of the program. By no means do you have to progress from week to week as outlined by the workout. If you feel the need to repeat a week as you don’t think you’ve improved enough for the upcoming week or month by all means repeat the week you just completed. As always, train safe. Consult a physician before starting this or any other type of training program. If you should have any questions feel free to contact [email protected] or visit www.artofstrength.com

About Anthony DiLuglio, AOS, RKC

After living and working in Sweden for more than 5 years, both as a personal trainer, conditioning some of Sweden’s most elite athletes and as an entrepreneur successfully launching several businesses throughout Sweden all geared towards living and eating healthy, Anthony DiLuglio, now one of America’s top personal trainers, headed home to the United States. After 5 years of living abroad he was homesick and ready for a change. Landing in America he was amazed and a bit appalled to see the sorry state of fitness now presiding over the United States, far from the conditions he left behind in Sweden. With his imposing presence and addictive personality he quickly amassed a client base and set out to change not only their way of training, but also their way of living. Often times acting as trainer, personal chef, therapist and best friend; Anthony worked tirelessly to change the lives of his clients. In an effort to bring his client’s training to a new level, he searched for what he considered to be the missing link in modern fitness, something that would join the gap between what fitness is and what it should be, it was then that he discovered the ancient art of kettlebell training. He knew instantly that this was everything his clients, and he for that matter, were missing. This was going to revolutionize fitness. Quickly he set out to learn everything he could about kettlebells; training along side some of the best in the little known art of kettlebell fitness. It wasn’t long before Anthony was considered one of the best, rapidly rising through the ranks of kettlebell experts; it was only a matter of time before he’d be at the top. He had already established the country’s first mainstream kettlebell gym, had just been ranked as one of the top personal trainers in America by Men’s Journal magazine for the second year in a row, and expanded his 550sq.ft gym to 880sq.ft. and then, tragedy struck. During a routine workout Anthony noticed a lump on his inner thigh, a visit to the doctor and a biopsy shortly after confirmed his worst fear; Anthony had cancer. It was rare, advanced and spreading. Immediate action was required, the doctor made no promises that his leg could be spared, explaining that many people with this form of cancer often lost the entire extremity due to the amount of tissue extraction required to remove the tumor. Amazingly, Anthony made it through surgery with not only his entire leg but with the majority of his muscle tissue, his legs, so conditioned from kettlebell training, had developed muscle so dense that the tumor hadn’t the ability to penetrate. Recovering from surgery, his ordeal was far from over; he would have weeks of chemotherapy and radiation ahead of him. Remission sounded the end of his ordeal, what hadn’t killed him had made him stronger. He attacked life as if it was to all disappear tomorrow; embracing every second he had on earth, eager to not let a single moment go by without filling it with an opportunity to train, inspire or teach someone around him.

His quick recovery and survival from such a rare and deadly form of cancer has led doctors at Boston's Dana Farber Institute to use his success story as part of a larger study in how those training methods saved his life. Now, nearly 3 years from his diagnosis Anthony is the foremost expert on kettlebell training, his gym, Punch Kettlebell Gym (6 locations throughout the US and Canada) was the first mainstream kettlebell gym in the United States. His website (www.artofstrength.com) is seen as the top in the fitness industry for kettlebell and authentic training practices. Every two months individuals travel from far and wide to attend his kettlebell certification classes, eagerly learning from who many consider to be the best in fitness. Anthony has traveled the long and winding road to hell and back, all the while never stepping outside of himself to ask why all of this misfortune happened to him. He readily accepted every curve ball that happened his way, inspiring all of us with every step he took on his journey to recovery. He is a living testament to what the human spirit is capable of accomplishing under extreme pressure. He never wavered, never faltered, never failed; he succeeded, thrived even, where most would give up. His defiance in the face of death brings many clients to him on their own journey back from hell. Not all are in danger of dying but all are in danger of being less than they desire. Many rehab patients who have been left aside because they’ve been deemed “unfixable” have found a new life through Anthony. Brain damaged patients now walk, talk, run, jump…excel because of Anthony and his training. He has helped those looking down the road at hip or knee replacement surgeries enjoy a fulfilling life without surgery, without crutches and without canes. To know Anthony is to understand Anthony; he’s deep, caring, loving, motivational and a fitness genius. He’s taken his gym from a 550sq.ft. space to more than 3500sqft of training floor in just under 6 years. He’s developed countless fitness tools that are used widely today by colleges and universities, professional sports teams and government and municipal policing agencies. He’s the trainer of choice for the Tennessee Titans (NFL) and the Boston Celtics (NBA), he has countless celebrity followers including Beth Chamberlin of The Guiding Light, who recently requested the opportunity to shoot a kettlebell training DVD with Anthony, which is now on sale. Alone, Anthony has shot 4 kettlebell training DVDs with one more in post production. All of his DVDs are best sellers and are seen as the pinnacle of fitness videos. He tours with Perform Better providing kettlebell instruction and education to various fitness organizations such as the NSCA as well as countless personal trainers around the country looking to learn everything there is to learn about kettlebells. He is the envy of many, friend of many more and enemy of none.

Before you start…

Don’t forget to warm up! Check out the Dynamic Flow Drills page for one of 6 possible warm-ups. These drills are meant to flow from one exercise to the next without stopping, not even when the routine calls for you to switch hands. Repeat the warm-up between 2-5 times – or until you feel you are sufficiently warmed up.

HEART RATE! Never forget this – keep an eye on it and train safe!

Get started That’s about it. The program you are starting may well prove more physically demanding than anything you’ve ever attempted. Make the commitment to complete all 4 weeks before you pick up that first kettlebell. Though the volume and work performed this week will certainly be easy compared to later weeks, it may be quite a shock to the system if you are just getting started with kettlebells. Train safe…

Strength in Motion - Beyond ETK Workbook

repeat 2-5x SWINGS x3 SNATCH x3 OVERHEAD SQUAT x3

repeat 2-5x SQUAT & KICK (KB RACKED) x5 L,R BACK LUNGE TO PRESS x5 L,R FIGURE 8 TO HOLD x20 L,R

DFD2 DFD4

repeat 2-5x SWINGS x10 CLEAN AND PRESS x5 SQUAT (KB RACKED) x5 SNATCH x5

DFD6

DFD5

DFD3

DFD1

Dynamic Flow Drill Warm-ups

repeat 2-5x SWINGS 10-30 L,R SNATCH X1 L,R WINDMILL X1 L,R TGU X1 L,R repeat 2-5x SQUAT THRUST SNATCH L,R x6 (ALT.) SQUAT THRUST C&P L,R x6 (ALT.)

repeat 2-5x 1 ARM SWING 30 sec. L,R JUMP SQUAT 30 sec. HALOS 30 sec. L,R

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 1 DAY: 1

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PUSHPRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 1 DAY: 2

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PUSHPRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 1 DAY: 3

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PUSHPRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 1 DAY: 4

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PUSHPRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 2 DAY: 1

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 2 DAY: 2

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 2 DAY: 3

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 2 DAY: 4

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 3 DAY: 1

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 3 DAY: 2

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 3 DAY: 3

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 3 DAY: 4

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 4 DAY: 1

Round 1

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 4 DAY: 2

Round 1

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 4 DAY: 3

Round 1

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 1 WEEK: 4 DAY: 4

Round 1

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 15 sec. L: 15 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 1! Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

“Every day you have to test yourself. If you don't, it's a wasted day." Terry Butts, Marine Corps Male Athlete of the Year

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 1 DAY: 1

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 1 DAY: 2

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 1 DAY: 3

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 1 DAY: 4

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

ONE ARM JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 2 DAY: 1

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 2 DAY: 2

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 2 DAY: 3

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 2 DAY: 4

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 3 DAY: 1

Round 1

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 3 DAY: 2

Round 1

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 3 DAY: 3

Round 1

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 3 DAY: 4

Round 1

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 40 sec. L: 40 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 4 DAY: 1

Round 1

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 4 DAY: 2

Round 1

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 4 DAY: 3

Round 1

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 2 WEEK: 4 DAY: 4

Round 1

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 20 sec. L: 20 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 2! Benefit No. 1 to Kettlebell training: Burns Fat in Less Time: Kettlebell training by its nature is metabolic, that is, it’s based in cardio all while giving you the benefit of a strength training workout. Most of our workouts are performed “circuit style” with little to no break between rounds - offering maximum calorie burn in excess of 800-1000 calories for every 45-60 minute workout. That means no more stair stepper…

Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 1 DAY: 1

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 1 DAY: 2

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 1 DAY: 3

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 1 DAY: 4

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 2 DAY: 1

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 2 DAY: 2

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 2 DAY: 3

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 2 DAY: 4

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 3 DAY: 1

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 3 DAY: 2

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 3 DAY: 3

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 3 DAY: 4

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 4 DAY: 1

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 4 DAY: 2

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 4 DAY: 3

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 3 WEEK: 4 DAY: 4

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 60 sec. 60 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 3! “Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.” Muhammad Ali,

Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 1 DAY: 1

Round 1

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 1 DAY: 2

Round 1

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 1 DAY: 3

Round 1

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 1 DAY: 4

Round 1

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 180 sec. L: 180 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 2 DAY: 1

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 2 DAY: 2

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 2 DAY: 3

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 2 DAY: 4

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 3 DAY: 1

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 3 DAY: 2

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 3 DAY: 3

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 3 DAY: 4

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PUSH PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 4 DAY: 1

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 4 DAY: 2

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 4 DAY: 3

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 4 WEEK: 4 DAY: 4

Round 1

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PUSH PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 45 sec. L: 45 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 90 sec. 90 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 4! Benefit No. 2 to Kettlebell training: Displaced Center of Gravity: The kettlebell’s center of gravity is 6-8 inches below the center of your hand. Barbells and dumbbells center the weight with your hand. This center displacement, combined with the type of routines, incorporates more core strength into your workout. Kettlebells can do what dumbbells can do, better in fact, but not vice-versa.

Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 1 DAY: 1

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 1 DAY: 2

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 1 DAY: 3

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 1 DAY: 4

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE PRESS 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 2 DAY: 1

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 2 DAY: 2

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 2 DAY: 3

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 2 DAY: 4

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 3 DAY: 1

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 3 DAY: 2

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 3 DAY: 3

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 3 DAY: 4

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

BOTTOM UP JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 4 DAY: 1

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 4 DAY: 2

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 4 DAY: 3

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 5 WEEK: 4 DAY: 4

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PUSH PRESS SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 120 sec. 120 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 5! “I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end.” – Larry Bird

Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 1 DAY: 1

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 1 DAY: 2

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 1 DAY: 3

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 1 DAY: 4

Round 1

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 120 sec. L: 120 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 2 DAY: 1

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 2 DAY: 2

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 2 DAY: 3

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 2 DAY: 4

Round 1

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

PRESS SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 90 sec. L: 90 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE BOTTOM UP PRESS 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 3 DAY: 1

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 3 DAY: 2

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 3 DAY: 3

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 3 DAY: 4

Round 1

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK 1/2 SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 60 sec. L: 60 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 4 DAY: 1

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 4 DAY: 2

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 4 DAY: 3

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

Strength in Motion - Beyond ETK Workbook DATE:

MONTH: 6 WEEK: 4 DAY: 4

Round 1

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

JERK SNATCH HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT) ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD CLOSE GRIP PUSH-UP (MILITARY)

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

KB size

LONG CYCLE JERK SNATCH BEHIND THE NECK SQUAT WINDMILL (LEFT AND RIGHT) DOUBLE KB LONG CYCLE CLEAN STAGGERED PUSH-UP (EXPLOSIVE) HIGH PLANK

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

rest time 30 sec. L: 30 sec. L: 60/30/15 60/30/15 60/30/15 60/30/15 60/30/15

reps R: R:

Round 3

work time 180 sec. 180 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

KB size

PRESS SNATCH DOUBLE SQUAT BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK

Round 2

WARM UP: CHOOSE ONE WARM FROM THE DYNAMIC FLOW DRILL LIST

heart rate start: end: 5 min. post:

comments:

You’ve finished month 6! Benefit No. 3 to Kettlebell training: Acceleration and Deceleration training: Kettlebell drills provide intense acceleration to many of the core muscle groups such as the hips and glutes. This acceleration transfers to many athletic skills such as jumping running, and throwing. Inversely, deceleration occurs at the end of the kettlebell movement transferring that strength into your core. Congratulations. You’ve come to the end of the 6 month program. By now you’re no doubt stronger in body and mind. Continue with your training, check out any one of the many workouts we offer at artofstrength.com, having completed this workout you’re surely ready for anything we throw your way. Congratulations Follow no one, Anthony DiLuglio