Simple KB Strength Program

Pick your weight: Find your 5-Rep Max (5RM) on the Press — the heaviest weight you can press for 5 clean reps. Use that same kettlebell (or pair) for the Clean + Press, the Front Squat, and every workout in Weeks 1–4. How Each Workout Works Set a timer for 30 minutes. Do one set of C+P at the day's prescribed rep count. Rest. Do one set of FSQ at the day's prescribed rep count. Rest. Repeat this A1→rest→A2→rest cycle until the timer runs out. How many total sets? There's no fixed number — this is intentionally autoregulated. Stop adding sets when your reps start slowing down, even slightly. The one non-negotiable rule: Every rep should look and feel the same speed as your first rep. The instant reps start slowing down, that's your body telling you to rest longer between sets — not push through. If you're grinding, you're doing it wrong. Staying fresh between sets: Use "Fast & Loose" drills (loose shoulder shakes, gentle swinging of the arms/legs) during rest periods to shake out tension and keep your nervous system primed.