7/28/2019 KB Exercises
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Types of KB exercisesPage 4 of 5
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AKC Training System
Level 11 minute each hand rest 2 minutes
Level 21 minute each hand rest 1 minute
Level 31:30 each hand rest 2 minutes
Level 41:30 each hand rest 1 minute
Level 52:00 each hand rest 2 minutes
Level 62:00 each hand rest 1 minute
Level 72:30 each hand rest 2 minutes
Level 82:30 each hand rest 1 minute
Level 93:00 each hand rest 2 minute
Level 103:00 each hand rest 1 minute
Level 11
3:00 each hand rest 30 seconds
ETK Variation
Week 1
- Monday: Grinds, heavy effort, press 1, squat,press 2,
pull-up
- Tuesday: Ballistics, light effort, pull, pushpress/jerk
- Wednesday: Variety
- Thursday: Grinds, medium effort, press 1,squat, press 2,
pull-up
- Friday: Ballistics, medium effort, pull, pushpress/jerk
- Saturday: Variety- Sunday: Off
Week 2
- Monday: Grinds, light effort, press 1, squat,press 2,
pull-up
- Tuesday: Ballistics, heavy effort, pull, pushpress/jerk
- Wednesday: Variety
- Thursday: Grinds, medium effort, press 1,squat, press 2,
pull-up
- Friday: Ballistics, medium effort, pull, pushpress/jerk
For grinds you may not exceed 5 reps perset, even with light
bells.
Your ladder choices are:
1,2,3 (6 reps)1,2,3,4 (10 reps)1,2,3,4,5 (15 reps)
Double KB quick lifts2,4,6 (12 reps)2,4,6,8 (20 reps)2,4,6,8,10
(30 reps)
Single KB quick lifts5,10 (15 reps)10,15,20 (45 reps)10,20 (30
reps)
On heavy day the trainee is instructed to do asmany reps as
possible in the given time fame(1-12 minutes as determined by a
roll of thedice). This is 100% effort.
On a medium day the trainee will do 70-80% ofthe reps he thinks
he is capable of.
Light day is 50-60%.
7/28/2019 KB Exercises
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Types of KB exercisesPage 5 of 5
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Pulls
1 dot: Swing - 1, 2 or H2H2 dots: Overspeed swing w/ partner or
JS band3 dots: Double swing4 dots: Fast cadence snatch (no lockout
pause)5 dots: Slow cadence snatch (pause at lockout)6 dots: double
snatch
Presses
1 dot: C+P2 dots: Military press3 dots: Pat Casey press (hold on
to something at chest level with free hand)4 dots: Double C+P5
dots: High stop alternating press (lower on KB to chest and press
while other KB is locked out)6 dots: See saw press
Jerks/push presses
1 dot: Ghey Viking push press2 dots: Double ghey Viking push
press (light load, speed emphasis)3 dots: Jerk4 dots: Double jerk5
dots: Double C+J6 dots: Double push press from front squat
Squats
1 dot: Goblet squat2 dots: Goblet squat3 dots: Double front
squat4 dots: Double front squat
5 dots: Pistol6 dots: Pistol
Adding weighted pull-ups is highly recommended:
Pull-ups
1 dot: Tactical pull-up (no thumbs, no kip, neck to bar)2 dots:
Chin-up3 dots: Parallel grip pull-up4 dots: Pull-up on rings5 dots:
Pull-up on rope6 dots: L-pull-up
