# 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.

## Single KB

Clean · Arnold Press · Squat (Front)

### Workout

- 1 × 1 Clean - Kettlebell
- 1 × 1 Arnold Press - Kettlebell
- 1 × 1 Squat (Front) - Kettlebell