March 24, 2020
4-Day Kettlebell Strength & Power Program
The following is a sample 4-day kettlebell strength and power program. It’s been used by several high level AFL, Rugby Players and Grapplers when on the road or limited to hotel/home training
Day 1: Hips
- Double Kettlebell Snatch x 3 x 5
- 1-Leg Romanian Deadlift x 4-6 L/R x 3 – 5
- Hanging Leg Raise x 6-8 x 3
- Heavy Alternating Swing x 100 changes
Day 2: Vertical Press
- Double Kettlebell Clean & Press x 3-5 x 3-5
- Double Kettlebell 11Arm Row x 3-5 x 3-5
- Seesaw Press x 6-8 x 3
- Alternating Row x 6-8 x 3
- Hindu Push Ups x 50[/tab]
Day 3: Squat
- Squat Jumps x 3 x 3
- Bulgarian Split Squat x 4-6 L/R x 3-5
- Double Kettlebell Clean to Squat x 6-8 x 3
- Reuben Abs x 6-8 each way x 3
- Hindu Squat x 100
Day 4: Horizontal Press
- Plyo Push Ups x 3 x 3
- Kettlebell Floor Press x 3-5 x 3-5
- Weighted Chin Up x 3-5 x 3-5
- Heavy Turkish Get Up x 5 min (Alternate)
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MUSASHI PRE-WORKOUT 225G
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MUSASHI 100% WHEY Protein Powder
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