Here is the first free workout from my upcoming new e-book, All-Round Functional Training e-book. E-book will have 3 phase, 36 week functional training program plus strongman training program, kettlebells, sandbags, and much more. E-book will be launched in late 2012. Stay tuned!
Training program Phase 1, Day 1,
Weeks 9-12
Exercise
|
Sets
|
Reps
|
Rest between sets
|
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w1
|
w2
|
w3
|
w4
|
w1
|
w2
|
w3
|
w4
|
w1
|
w2
|
w3
|
w4
|
|
Kettlebell Halo
|
3
|
3
|
4
|
4
|
20
|
30
|
45
|
45
|
20
|
30
|
45
|
45
|
Single Straight Leg Deadlift w/kettlebell (SSLD)
|
3
|
3
|
4
|
5
|
4
|
8
|
10
|
12
|
60
|
60
|
60
|
60
|
Sandbag Clean & Press
|
2
|
3
|
4
|
5
|
8
|
10
|
12
|
12
|
60
|
60
|
60
|
60
|
Overhead Kettlebell Carry (OHKC)
|
2
|
3
|
4
|
5
|
20
|
30
|
30
|
45
|
45
|
45
|
60
|
60
|
Front Plank Hold
|
3
|
3
|
3
|
4
|
45
|
60
|
60
|
60
|
30
|
30
|
30
|
30
|
Notes: Kettlebell Halo reps are in seconds per
direction, complete both directions. Front Plank reps are in seconds, SSLD
reps are per one leg. OHKC reps are in meters.
|
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