TRAINING PROGRAM E
INTENSITY PHASE
Week 1
Pistol Squat (pick the progression you are ready for)
Sets/Reps: 5/1 each side
Load/Challenge:
Set 1: 5RM (load you can lift no more than 5 times)
Set 2: add 5lbs or next step* to the previous set
Set 3: add 5lbs or next step* to the previous set
Set 4: add 5lbs or next step* to the previous set
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean (pick the progression you are ready for)
Sets/Reps: 5/5 (5 each if unilateral)
Load:
Set 1: 10RM (load you can lift no more than 10 times each arm)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up (pick the progression you are ready for)
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: 120-second max (challenge* you can control for no more than 120 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging (pick the progression you are ready for)
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: 60-second max (challenge* you can control for no more than 60 seconds)
*as per Movement Mastery phases
Set 2: decrease support/increase challenge by one step compared to the previous set
Set 3: decrease support/increase challenge by one step compared to the previous set
Set 4: decrease support/increase challenge by one step compared to the previous set
Set 5: decrease support/increase challenge by one step compared to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 2
Pistol Squat
Sets/Reps: 5/1 each side
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/5 (5 each if unilateral)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 3
Pistol Squat
Sets/Reps: 5/1 each side
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/5 (5 each if unilateral)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 4
Pistol Squat
Sets/Reps: 5/1 each side
Load/Challenge:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs or next step* to the previous set
*if unable to add load progress to the next step within the Movement Mastery progressions
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/5 (5 each if unilateral)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/60
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/30
Challenge/Support:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add next step to the previous set
Rest Between Sets: as needed
Rest Between Exercises: as needed
VOLUME PHASE
Week 5
Pistol Squat
Sets/Reps: 8/1 each side
Load/Challenge:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/8 (8 each if unilateral)
Load: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/90
Support/Challenge: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 1
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 6
Pistol Squat
Sets/Reps: 8/1 each side
Load/Challenge:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/8 (8 each if unilateral)
Load: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/90
Support/Challenge: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 2
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 7
Pistol Squat
Sets/Reps: 8/1 each side
Load/Challenge:
Sets 1-5: same as week 3
Sets 6+: same as set 5
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/8 (8 each if unilateral)
Load: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/90
Support/Challenge: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 3
Rest Between Sets: as needed
Rest Between Exercises: as needed
Week 8
Pistol Squat
Sets/Reps: 8/1 each side
Load/Challenge:
Sets 1-5: same as week 4
Sets 6+: same as set 5
Rest Between Sets: as needed
Rest Between Exercises: as needed
Kettlebell Clean
Sets/Reps: 5/8 (8 each if unilateral)
Load: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
Flow Get-Up
Sets/Duration (in seconds): 5/90
Support/Challenge: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
Behind the Body Hanging
Sets/Duration (in seconds): 5/45
Support/Challenge: same as week 4
Rest Between Sets: as needed
Rest Between Exercises: as needed
DENSITY PHASE
Week 9
Pistol Squat
Reps per set: 1 each side
Interval: EMOM (every minute on the minute)
Sets: 8
Load/Challenge: same as week 5
Kettlebell Clean
Work/Rest Interval (in seconds): 15:45
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
flow get up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Support/Challenge: same as week 1
Behind the Body Hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Support/Challenge: same as week 1
Week 10
Pistol Squat
Reps per set: 1 each side
Interval: EMOM (every minute on the minute)
Sets: 8
Load/Challenge: same as week 6
Kettlebell Clean
Work/Rest Interval (in seconds): 15:45
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
Flow Get-Up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Support/Challenge: same as week 2
Behind the Body Hanging
Work/Rest Interval (in seconds): 30:30
Sets: 5
Support/Challenge: same as week 2
Week 11
Pistol Squat
Reps per set: 1 each side
Interval: EMOM (every minute on the minute)
Sets: 8
Load/Challenge:: same as week 7
Kettlebell Clean
Work/Rest Interval (in seconds): 20:40
Load:
Sets 1-5: same as week 1
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
Flow Get-Up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Support/Challenge: same as week 3
Behind the Body Hanging
Work/Rest Interval (in seconds): 40:20
Sets: 5
Support/Challenge: same as week 1
Week 12
Pistol Squat
Reps per set: 1 each side
Interval: EMOM (every minute on the minute)
Sets: 8
Load/Challenge: same as week 8
Kettlebell Clean
Work/Rest Interval (in seconds): 20:40
Load:
Sets 1-5: same as week 2
Sets 6+: same as set 5
Rep total: 40 each side
Sets: as many as necessary to complete 40 reps each
Flow Get-Up
Work/Rest Interval (in seconds): 90:30
Sets: 5
Support/Challenge: same as week 4
Behind the Body Hanging
Work/Rest Interval (in seconds): 40:20
Sets: 5
Support/Challenge: same as week 2