_un 14, lateral OH lunge4, High/lowWindmili

15,Multi-directionallunge

5,ElevatedlowWM

l.lnnOOUnlOn

16,llegSquaVPistols·Prep

6,ElevatedHighWM

6, Double Dead Clean

1), Weighted Pistols),ElevatedHigh/lowWM

1,BenefitsofKBtraining

), Anchored CleanlB,RackedPistols

2, Rules and Safety

B, Alternating Clean (2 count)Ig,OverheadPistolXII.ADOOmlnm

3. Breathing and Mechanics

9,Alternating Clean 11 count)20,Oragonlwisting1. Get Up Sit·up

4, Weight ~istribution & Alignment

10, Bottoms Up Clean21, Racked & DH Oragon Iwisting2, Double Get Up Sit-up

5, lension and Relaxation

11. Double Bottoms Up22,OragonWalking3, Rolling Sit-up

6,MechanicsofSwing

12, Crossover Clean23,Jumpinglunge4, Seated Russian Iwist

),MechanicsofClean

13,lwistingClean24, Cossack lunge5, Saxon Side Bend

B,MechanicsolOverhead Lilts

14, GHlean25, Duck Squat & Walk6,lying KB Pullover

g, Mechanics of Squat

15, GS Double Clean26,lateralSlipping), KB Janda Sit-up

16, GSAssistance Lift

2), GS SquatB,HookSwings

1I.5WlnG5vlI.on[ m O[AOLifT

g, Rotations in Rack

1. Prep lilts

V.OV[QU[AO PQmlnG10, Overhead Rotations

2,2 Arrn Swing

l.Intro1. Straight leg Dl(SlOL)11, Rotations wi High Knees

3,1 Arm Swing

2, lArm Military Press1,ExtendedSlDl11, DH Rotetions wi High Knees

4, Hand·Hand Swing

3,SidePress3,llegDl13,lowelSwings

5,OoubleSwing

4, PushlPress4, Extended 1 Leg Dl14, low Basin lowel Swings

6,AlternatingSwing

5,Waiter'sPress5,1 Arm·lleg OL (ipsi-Iateral)

),SideStepSwing

9,lStep Forward 1 Step Back9,1 Arm·lleg Dl (contra·lateral)XIII.5P[[IAL L1n5

B,WalkingSwing-Forward

), Bettoms Up Press),lwistingDl1. Bent Press

g,WalkingSwing-Backward

8,1 Arm 1 leg (contra·lateral)VIII.5nmU1,1 Hands Anyhow

10, Walking Swing·lateral

9,1 Arm 1 leg (ipsi-Iateral) 3,1 arm Floor Press

11,CrescenVPirouetteSwing

10, Seated PressI,SwingSnatch4, Double Floor Press

11, Double Crescent Swing

11, Double Seated Press1,CorkscrewSnatch5, Alternating Floor Press

13, Multi·Oirection Walking Swing

11,SotsPress3. Dead Position Snatch6, Bottoms Up Floor Press

14, lazy Swing

13, Double Sots4,DoubleSnatch·Swingstyle),Waiter'sFloorPress

15, GirevoySport (GS) Swing

14, Alternating Sots Press5,DoubleSnatch·CleanstyleB, KB Bent Row

15, Double Military Press

g, Anchored Snatchg, Double KB Bent Row

III.TUQKI5U m UP mU)

19, Alternating Press (1 count)),Alternating Snatch (1 count)10. Renegade Row

1. lunge Style

1), Alternating Press 11 count)9,Alternating Snatch (1 count)11, Crush Curl & Press

1. lunge Variation

lB, Alternating Anchored Press9,ExtendedSnatch11,ExtendedSwings

3, Squat Style

19,Alternatinglwisting Press10. GS Snatch13, KBTowel Curl

4, No Hands

20, Double PushlPress

IX.J[QK

14, Open Palm C&P

5, Double No Hands

11. Overhead Walk

g, Kettlebell Arm Bar

22, Double Overhead Walk!.Jerk Prep·DipXIV.rOmDO L1n5

13, GS Press

1,JerkPrep·Bump1, Snatch· Overhead Squat

IV.rmn

14, GS Double Press3,JerkPrep·Orop1, Snatch·DH Squat·Sots Press

1, Rack Position

15, GSAlternating Press4, Double Jerk3, Double Snatch·DH Squat-Sots Press

1,1 Arm Hang Clean

16, GS Push/Press5,1 arm GS Jerk4, Clean-Squat·Press

3,1 Arm Dead Clean

1), GS Double PushlPressg, GS Double Jerk5,Clean·Press·Squat

4, Double Rack Walk

lB, GSAssistance Lilt

6, Double Clean·Squat-Press

5, Double Hang Clean

vim TQAlninG

umn t J[QK

),DoubleClean-Press·Squat

1.1 arm C&J

g, Snatch-Windmill·Press-OH Squat

1,lntroductiontoSquatting

1, Double C&J

1,DeckSquat

3, Bottoms Up C&JXV.mOn5m L1n5 -l

3,PlieSquat

4, Double Bottoms Up C&J1, Heavy 1 arm Jerks wll KBs4, Elevated Plie

5,1 arm lockoutwllKBs1, Pinkie Clean & Press

5, Front Squat

g,UseofBelts3, Playing withe Beast

9,DoubleFrontSquat

),GSlarmLongCycle4, More fun withe Beast

),DverheadSquat

B, Double GS long Cycle

B, Double OH Squat

XVI.GIQ[VOU 5POQT

m

g,HackSquatX1.WlnOmILL51. Competition Jerk DemoShfhan.com

lD,SplitSquaVlunge1. Windmill Prep1, Competmon ~natch Demo

615 Fishers Run11. Racked lunge

Victor, NY 1456411, Overhead lunge

1,lowWindmill

3,Competition long Cycle Demo, -800-899-5797

3,HighWindmili

~2005Shlh.n.com.Allrlghts ••s.rv8d .

13,laterallunge

.,.

5mnGTU/rL[XIDILITV:

1 arm Swings:

16kgx20/20x I;

24kg x 20/20 x ITurkish GetUp: 16kgx5/5x21 Arm Snatch:

16kgx 15/15x I;

24kg x 10/10 x I1 Arm Clean:

16kgx la/lOx 1;

24kg x 5/5 x 2

Front Squat:

2x 16kgx lOx 1;

2x24kgx lOx 11 Arm Press:

16kgx 5/5 x I;

24kgx5/5x I11 SquatslPistols • BW x 10/10 x 2

Double Snatch/Double DH Squat Combo­

2x 16kgx5/5x I;2 x 20kg x 5/5 x 1

(do Isnatch and immediatelr fol/aw with

OHSquat; repeat for 01/reps)

Double Clean-Double Front Squat- Double Press·

2x20kgx lOx 2

Towel Swings - 16kg x 10 each direcffanx I

Dragon Twisting - BW x 40 x I

rOOTDALL: LIn[mAn

(5TRmGTU. GRIP, nPL051V[ POUl[R)

PROGRAm~.

1 Arm Swings: 24kgx 15/15 x 2

Bottoms Up Cleans: 32kg x 5/5 x 2 sets

(hold each rep for 2 secs)

Clean-Squat-Press:

2 x 24kg x 10 reps;

2 x 32kg x 10 reps

(c1ean+frontsquat+Press~ Irep)

Hand·Hand Swings:

(release and catch w/ evew rep)

32kg x 40 total

Heavy 1 Arm Swings:

10/10 x 2 (use 40 or 32 kg)

Dragon Twisting: BW x lOx 3 sets

DHWalks-Position of Extreme Compromise:

2 x 24kgx I;

2x32kgx I(wolk 40 rards each set)

Bottoms Up Press: 32kg x 5/5 x 2

Double Swings: 2 x 32kg x lOx 2KB Thrusters:

(l FrantSquat+1 DoublePush/Press)

24kg x 20 x I(fast)

Towel Swings-Fixed Stance, Mid-Basin:

24 kg x 15 each direcffanx I1 Arm Snatch:

24kg x 20/20 x I;

24kgx 15/15 x I;24kg x 10/10 x I

5mnGTU/mOURAR[[:

Dragon Twisting - BW x 20 x 2

Towel Swings- Fixed Stance-High Basin:

12kgx 10/10 x 1;

16kg x 10/10 xl

1I SquatslPistols - BW x 5/5 x 4 sets

DARC Swing: 24kg x 20 x 2Double Clean - Front Squat - Press:

2x 16kgx lOx I;2x24kgx lOx 1

nDl:

2x 12kgx 10/10 x I;2x20kgx 10//0 x I

Multi-level Slipping 4 levels Drop Sets:

(l6kg-12kg-Bkg-BWan/r!

lateral KB Shuftles: DropSets x 5 sets

(Set I: 16kg; Set 2: 12kg; Set 3: Bkg;

Set 4: 4kg; Set 5: BW) (Do01/5 sets

without a break, each shuffle is 20 rards

dawn and back40 rards with each weight)

Hold the KBbr the handles while shuffling

1 Arm Snatch: 20kg x 20/20 x 3

Jump Shrugs:

2 x 16kgx 20x I;2x24kgx20x I

Front Squats:

2 x 16kgx lOx I;

2x20kgx lOx I;

2 x 2Bkgx lOx I

rOOTDALl: LIn[mAn

(5mnGTU, GRIP, nPL05IV[ POUl[R)

mAX 5P[[D/roR[ 5TRmGTU:

1 Hand Swings:

16kgx 15x I;24kgxl5xl

I Deck Squats - BW x 20 x 2 setsDouble Clean & Press: 2 x 16kg x lOx 2

Multi-level Slipping 4 levels drop sets

{20kg-16kg-12kg-BWan/r!OH Walks·Position of Extreme Compromise

ascending sets-

2xBkg, 2x 12kg, 2x 16kg, walk 50 meters1 Arm Snatch:

16kgx 20/20 x I;24kgx 15/15x I;

30kg x 10/10 x IDragon Twisting-Position of Strength:

2xBkgx lOx I;

2x 12kgx lOx I;

2x 16kgx lOx I11 01:

2x 16kgx 10//0 x 1;

2x24kgx 10/10 x I11 Squats/Pistols: 5/5 x 3 sets

Renegade Rows: 2 x 16kg x 10 x 2

1 Arm Push/Press: 24kg x 5/5 x I;

32kgx 5/5 x 2

PROGRAm1.

1 Hand Swings: 24kg x 15x I;

32kgx 15x IBottoms Up Cleans:

32kg xS/5 x 2 sets

(hold each rep for 2 secs)

Towel Swings - Fixed Stance - High Basin

10 each direcffanx 2 sets

1 Arm Suitcase Dl: 2 x 32kg x 10/10 x 2

(hold 2 KBsin one hand)

Alternating Snatch: 2 count 20 lutal x 2 sets

Alternating Cleans: 1 count 20 total x 2 sets

Hand-Hand Swings:

{release and catch w/ evew rep)-30 total

Heavy 1 Arm Swings:

15 reps per arm (use 40 or 32 kg) x 2 sets

Squat-Jump Shrugs: 2 x 24kg x 20 x I;

2 x 32kg x 20 x IDouble Snatch: 2 x 24kg x 10 reps x 2

DoubleClean/SquatCombo-

2x24kgx lOx I;2x32kgx lOx I

I Double CleanlPress Combo·

2x24kgx lOx I;2x32kgx lOx I

Waiter's Press: 5 reps each hand x 2 sets

Bottoms Up Fleor Press: I rep each hand x 3 sets

Alternating Snatch: I count: 10 reps x 2 sets

Double Dead Position Cleans: 5 reps x 3 sets

Double SnatchlDH Squat/Sots Press combo:

5 repsx 2 sets

Double Crescent Swings: 10 reps x 2 sets

SP[[IAl TV PROGRAmS:

AnA[RODlr ronOlTlomnG:

• Alternating Snatch -1 count: 10 tolul

• Alternating Cleans-1 count: 20 total

• Hand-Hand Swings: 30 reps

• Clean-Squat-Press: 10 reps

• Heavy 1 arm Swings: 15reps per arm

• Bent Press: 5 reps per side

• Double Snetch/Dverhead Squet: 5-10 reps

• Heavy Rack Holds

• Oregon Twisting: BW x 20 reps

Run through the entire seqnence 1 times using 14-4D kg

(men), or 11-14kg (women),depending upon exercise

5PnO AnD 5mnGTU (RUnmnG):

Dragon Twisting: BW x 30 reps

1 leg Dl:

2x 16gx 1O/IOx I;2 x 20g x 10/10 x I;

2 x 24g x 6/6 x I11 Squats/Pistols: BW x 10/10 x 3 sets

Dragon Twisting-Racked Position:

BWx20x 1;

BW+ 2 x 12kg x 10 x 1

1 Arm Military Press:

20kg x 5/5 xl;

24kg x 5/5 x I;

32kgx 5/5 x IDouble Cleans:

2x16kgx lOx 1;

2x20kg x 10 x I;2x24kgx lOx I

Dragon Twisting-Overhead Position:

BW+2x 12kgx lOx I;BW+ 16kgx lOx I

Alternating Snatch:

2x 16kgx20x 1;2x20kgx20x IKB Gassers-drops sets: 5 sets (Set I: 24g; Sat 2:

20kg; Set 3: 16g; Set 4: 12; Set 5: BW sprint)

Eachset run from sideline to sideline holding

KB, drop KBand sprint back to sideline;rest 30

sec between each gasser and do 5 sets toto/!

Towel Swings-low Basin:

16kg x I0 each direcffonx 2 sets

Double Swings:

2x 16kgx 15x I;

2x20kgx 15x I;

2 x 24kg x 10 x I

~

Inmm[D1An PROGRAm# 3

GS Swings: 20 reps each hand

Dragon Walking: 10 reps x 2 sets

1 Arm Jerks: 10 reps each hand

Double Jerks: 10 reps x 3 sets

1 Arrn/1 leg Deadlift (contralateral):

5 reps each side x 2 sets1 Arm Snatch-Corkscrew:

15 reps each hand x 3 sets

Multi·Directionallunge

Walking Swings·Backward: 10 reps x 2 sets

AOVAnm PROGRAm*~Multi-Directional Walking Swings: 30 reps

Overhead Squats: 5 reps each side

Sots Press: 3 reps each side

OH Squat/Sots Press combo:

3 reps each side x 2 sets

Pistols: Badrweight x 5 reps each leg x 2 sets

Extended 1 Arm Snatch: 10 reps each hand x 3 sets

Bottoms Up Clean & Press:

5 reps each hand x 2 sets

Hack Squats: 5 repsx 3 sets

Double Rack Walk: 2:00 per set x 2 sets

ADVAR[[O PROGRAm*3

AOVAnm PROGRAm*1

Side Step Swings: 10 reps x 3 sets

1 Arm Snatch/Overhead Squat:

5 reps each hand x 2 sets

Double Clean/Squat/Press combo: 10 reps x 3 sets

1 Hands Anyhow: 3 reps each side x 2 sets

Crescent Swings: 10 reps x 2 sets

No Hands Turkisb Get Up: 3 reps each side

Alternating Cleans: I count: 10 reps x 3 sets

Towel Swings: 10 reps each direcffonx 2 sets

Double Get Up Sit Up: 5 reps x 2 sets

D[Glnn[R PROGRAm#1

1 Hand Swings: 10 reps

1 Hand Swings: 10 reps each hand

1 Arm Clean: 5 reps each hand x 2 sets

Turkish Get Up: 3 reps each hand

1 Arm Military Press: 5 reps each hand x 2 sets

Deck Squat: 10 reps

Front Squat: 5 reps x 2 sets

Double Windmills: 5 reps x 2 sets

Turkish Get Ups: 5 repsx 2 sets Walking Swings-lateral:

Walking Swings-Forward: 10 reps x 2 sets 10 reps each direcffanx 2 sets

Janda Situps: 5 repsx 2 sets Seated Press: 5 reps each hand x 2 sets

Double Swings: 5 reps x 3 sets Dragon Twisting-Racked Position: 10 repsx 3 sets

Alternating Floor Press: 10 reps x 2 sets Extended 1 leg Deadlift: 5 reps each leg x 2 sets

• KB SIZE CAN BE ADJUSTED AS NECESSARY; USE LIGHTER DR HEAVIER BASED ON STRENGTH LEVEl. WE RECOMMEND LAMINATING THIS PROGRAM GUIDE FO.~ DURABILITY AND SAFE KEEPING OVER CONTINUOUS USE.

Dnlnn[R PROGRAm* ~1 arm Swings: 10 reps each hand x 2 sets

Tnrkish Get Up: 5 reps each hand

1 arm Clean & Press: 5 reps each hand x 2 sets

1 leg Deadlift: 5 reps each leg x 2 sets

Split Squats: 10 reps each leg x 2 sets

1 arm Snatch: 5 reps each hand x 3 sets

Front Squat: 10 repsx 2 sets

1 Arm Swings: 20 reps

D[Glnn[R PROGRAm*3

Deck Squats: 10 reps

Hand-Hand Swings: 20 reps

Windmill (low position): 5 reps each hand

Windmill (high position): 5 reps each hand

Get Up Sit Up: 5 reps each hand

Double Clean & Press: 5 reps x 3 sets

Front Squats: 10 reps x 3 sets

1 Arm Snatch-Dead Position:

5 reps each hand x 3 sets

Inmm[D1An PROGRAm# 1

1 Hand Swings: 10 reps x 2 sets

Dragon Twisting-Bodyweight: 20 reps

Bottoms Up Cleans-1 arm: 5 reps each hand x 2 sets

Bent Press: 5 reps each hand x 2 sets

Alternating Press: 10 reps x 2 sets

Overhead Squats - 1 Arm: 5 reps each hand x 2 sets

Extended Straight leg Deadlift: 10 reps x 2 sets

Double Snatch: 5 reps x 3 sets

Inmm[OIAn PROGRAm* ~