LEVEL 5 Kettlebell Workout Programming - SAMPLES

Last video I gave some general ideas on how to set up your LEVEL 5 workouts when you were ready for them - guidelines and such.
Today, I thought it’d be helpful to show you actual EXAMPLES.
The first, we can call “Vanilla,” because it’s plain and reliable.
(Personally, I think training for Power Endurance is one of the smartest and healthiest ways you can train, if you set up your programming correctly. And that’s because it’s applicable to almost every area of your life.)
EXAMPLE #1:
GOAL: Power Endurance
EXERCISE: Double KB Clean + Jerk / Push Press
Use your 10RM.
Set your timer for 30 minutes.
Perform sets of 3.
Rest as necessary between sets.
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Here’s the second, think of it as an “Ice Cream Sundae” more than one component and still delicious, but in a different way than “Vanilla.”
EXAMPLE #2:
GOAL: Power / Strength Endurance
EXERCISES: Multiple
STRUCTURE: [Strength] Circuit
A1. Double Front Squat
A2. Double Military Press
A3. Double Swing
A4. Double Push Press
Find a 10RM for each exercise, or use your 10RM for your weakest exercise.
Set your timer for 30 minutes.
Perform sets of 3 of each exercise.
Move from one exercise to the next, resting as necessary between sets.
[You can get 100 full programs similar to this here if you’d like, for a limited time only.]
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Here’s the third, think of it as an “Ice Cream CAKE” - even more delicious [to some] than the “Sundae.”
EXAMPLE #3:
GOAL: Power / Strength Endurance
EXERCISES: Multiple
STRUCTURE: Complex*
[*COMPLEX: A series of compound exercises performed sequentially with the same weight and without rest. All reps for one exercise are completed before moving on to the next exercise in the sequence.]
Clean x 6
Press x 6
Front Squat x 6
Snatch x 6
Push Press x 6
Use your 12RM for your Press
Perform 3 sets.
Rest:
Beginner: As needed
Intermediate: Work:Rest = 1:4-5
Advanced: Workout:Rest =1:2
[You can get 20+ full programs similar to this here if you’d like.]
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These are some ideas of how to structure your programs for your desired outcome.
Which is the best?
The one that matches your specific goals and skill level (Can do the Double Snatch, for example).
Hopefully you’ve found this helpful.
If you have any questions, comment below.
Stay Strong,
Geoff

[@GeoffNeupert]

Here are samples of Level 5 workouts to give you some ideas. If you need ideas for some programming, check the link in the description.

[@riley-6324]

I’m currently running Sir snatch a lot with double 22kg. Thanks for all the resources you’ve given the KB community Geoff. It seems like every second person on r/kettlebell are running DFW

[@GeoffNeupert]

@Riley - Nice! Let me know how it goes for you. And glad to help out!

[@cristobaljavier]

Great video.

[@GeoffNeupert]

@CJ A - Thanks!

[@robwallace2801]

Brilliant

[@GeoffNeupert]

@Rob wallace - Thanks!

[@Bird.Pheonix]

Hi Geoff Love your channel👍 I have been following you and your programs for quite a few years now. Your programs are the best! can you only run level 5 programs, or should you run level 3 programs after a period of level 5 programs to give the body a break? For the last 18 weeks I have been doing Bolt on+Kettlebell Hard with fantastic results. Which program would you recommend running after a period of 18 weeks? And how long would you say one should take a "break" from complexes after a period of 18 weeks?

[@GeoffNeupert]

@Joll666 - Thanks! I appreciate your kind words. Glad "Barbell Bolt On" + "Kettlebell HARD!" produced for you. Great question. You can cycle both. It really depends on the individual. I wouldn't run more than 18 weeks of complexes. So, probably time to dial it back for 6-12 weeks. Hope this helps.

[@Bird.Pheonix]

@@GeoffNeupert Thanks👍

[@shantanusapru]

Great video, Geoff! One question: Why 3 reps? Why not, say, 5 reps -- esp. as we're resting 'as needed'? Is there any optimization with/in using 3 reps?

[@GeoffNeupert]

@Shantanu Sapru - I'm assuming you're asking about Example #1. Yes, 3 reps is better than 5 reps for training power. You can move the bells faster with less fatigue. That means you accumulate more quality sets. Hope that helps.

[@shantanusapru]

@@GeoffNeupert Ah, I understand. That makes sense. Thanks, Geoff!