THE SIMPLE PLAN | PROGRAM MINIMUM
1- 2 or more kettlebells
Use this plan by itself or as an “Add-On” to your current program. Use it as “conditioning” if you are already lifting heavy. If you are currently focusing on mainly Swings and Get-Ups, do the FULL PLAN instead.
Time your Farmer’s Carry and 6-Point Carry for your baseline for the program as outlined above. Each day, alternate Timed Sets (see chart below) of Loaded Carries (A and B). Each set should be done @ approx. 7RPE (Rate of perceived exertion).
A: Double Kettlebell Farmer’s Carry (you may alternate, Light-Medium-Heavy Carries, provided you have enough kettlebells).
B: Six-Point Carry: start on your non-dominant side.
TIMED SESSIONS CHART:
After week 4, rest a few days and retest your Farmer’s Carry and 6-Point Carry.
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