This is the heart beat of any program I design.
The warm up does more than just raise core temperature.
It sets the tone for the workout
It hits all the movement patterns
It fires up your CNS (Central Nervous System)
It can even be the workout at first for those getting into this more athletic style of training
This section includes all the bodyweight warm up exercises with a bit more detail to help you get the most out of each exercise.
WEEK 1 is all about finding your bell sizes. For reference, in all of these videos I am using double 24 kg (53 lbs) kettlebells.
DAY 1: Ideally you will use one set of bells for all exercises. Military Press tends to be the limiting factor.
Goal is to find bells that challenge you but not crush you. You are building towards more athletic based movements.
DAY 2: I recommend a drop in kettlebell size from Day 1. Even doing just bodyweight with the Bulgarian Split Squats until you build up your strength. Pressing your way through the TGU is quite taxing due to the various angles you can press at so definitely start lighter until your adapt. Adjust accordingly for your pull ups and snatches.
DAY 3: Today is building right off of my FaB FiVe KB program (so if you haven’t done that, turn back now ;). But in all seriousness, lighten the load for the double bell half snatches. The circuit is back up in weight to around what you used on Day 1.
Have a great Week 1‼️
WEEK 2 is simply owning the movements and adding some reps. If you are really feeling confident l, you can add load too.
Stay Strong 💪
Week 3 is all about building upon that base you gave been working on in weeks 1 & 2. We start to put the pieces together for legendary complexes!
DAY 1 - You are simply combining movements or adding a piece. Combine your front squat and military press into a thruster. Add a push up to the renegade row and add some athleticism to the cleans with a jump back!
DAY 2 - Add more load. Work on upping your raw strength.
DAY 3 - Take your double snatches to the next level. Stay explosive! This is also the day to start working on your upper body unilateral work as well as controlled time under tension.
WEEK 4 is all about owning the movements, adding some reps and adding load.
DAY 2 - This is the one true exercise change by adding Step Back KB Overhead Lunges.
Stay Strong 💪
WEEK 5 is all about doing these legendary complexes!
DAY 1 - You will now start blending your complexes into the legendary kind of complexes. You may be ready to up the load a bit here.
DAY 2 - Focus on form and technique. Hero press is also introduced.
DAY 3 - Time to just go for it with explosive complexes. You built the base, not get out of that comfort zone. Devil's Press and Gorilla Cleans are introduced!
WEEK 6 is where you fine tune these new skills you are practicing.
Not much changes load or rep wise because you are focusing on skill acquisition.
Stay Strong 💪
WEEK 7 time to fly! All the badass movements in one week!
DAY 1 - Mon or WoMan Maker time! Putting it all together! (RECORD YOUR REPS and WEIGHT used)
DAY 2 - You have drilled the Snatch to Overhead Step Back Lunge. Now make it explosive with KB Jump Split Squats!
DAY 3 - This is the ultimate challenge for this program: GORILLA SNATCHES. It's 30 minutes so find what work:rest ratio works for you.
WEEK 8 - FINAL WEEK! Beat your Man or WoMan Maker score from last week and set a new benchmark for Gorilla Snatches!
RECORD YOUR REPS and WEIGHT used!
CONGRATULATIONS on finishing the program!