Kettlebell Class Progressions Level IV

  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.

I 1     J1    
           
3 X 20 SWINGS   3 X 20 SWINGS  
SET 1     SET 1    
SWING X 5   LUNGE X 5  
HP X 5     PRESS X 5  
SNATCH X 5   HP X 5    
C/P X 5     CLEAN X 5  
SQUAT/PRESS X 5   SQUAT X 10  
L/R     L/R    
REPEAT     REPEAT    
           
I2     J2    
           
3 X 20 SWINGS   3 X 20 SWINGS  
SET 1 LADDER X 3 SET 1 LADDER   X 3
CLEANS 1 L/R   HP 1 L/R  
   2 L/R     2 L/R  
  3 L/R     3 L/R  
  4 L/R     4 L/R  
  5 L/R     5 L/R  
SET 2 LADDER X 3 SET 2 LADDER   X 3
PRESS 1 L/R   P-PRESS 1 L/R  
  2L/R     2 L/R  
  3 L/R     3 L/R  
  4L/R     4 L/R  
  5L/R     5 L/R  
           
           
I 3     J 3    
           
3 X 25 SWINGS   3 X 25 SWINGS  
           
SWING X 6   LUNGE X 6  
HP X 6     PRESS X 6  
SNATCH X 6   HP X 6    
C/P X 6     CLEAN X 6  
SQUAT/PRESS X 6   SQUAT X 12  
L/R     L/R    
REPEAT     REPEAT    
           
I 4     J  4    
           
3 X 25 SWINGS   3 X 25 SWINGS  
           
  LOW BOX MOVEMENTS WITH THE KB  
           
STEP UP IPSI PRESS X 6 L/R      
DBL RACK STEP UPS ALT STEPS X 20    
CLEAN/SQUAT FOOT ON BOX X 6 L/R    
ELEVATED 1 LEG DL X 6 L/R      
LATERAL STEP UP SWING X 15    
CALF RAISES 1 OR 2 RACK X 12    
CURL SWING STEP-STEP BACK X 10 UP-STEP BACK X 10  
ELEVATED LUNGES X 5 L/R      
DBL RACK LAT SIDE STEPS X 6 L/R    
EXT. ARM STEP UPS X 5 L/R      
STEP UP-STEP BACK SWINGS X 20    
           
           
I 5     J 5    
           
  MULTIPLE BOX DRILLS WITH THE KB  
           
SQUAT X 10        
EXT ARM STEP UPS LAT SIDE TO SIDE AND BACK
WITH PARTNERS  X 3 2 OR MORE BOXES  
BALLISTIC MOVEMENTS WHILE YOU WAIT  
e.g. passes, swings, cleans, snatches, push presses  
DBL BOXES + ONE LATERAL STEP UP/STEP DOWN X 5
  rack, dbl rack, push press    
BALLISTIC MOVEMENTS WHILE YOU WAIT  
ELEVATED RENEGADE ROWS/PUSH-UPS  
  OR        
ELEVATED 1 ARM FLOOR PRESS    
           
SWINGS X 25        
           
           
           

Submitted by DMorgan on Sat, 02/24/2007 - 6:43pm.

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