Conviction Kettlebell Club Off-Day Training

These bonus workouts are completely optional. Be sure not to go too hard on these days so as not to interfere with your Kettlebell Club workouts. Or, conversely, if you really want to go hard with these workouts, be sure to ease up on your Kettlebell Club days.

Complete the following 2-3 days per week:

Warm-up

Main Workout Option 1

  • Main Set: Barbell Deadlift x 5 @ weight you could easily do 10 reps with
    • Warm-up with sets of 3-5 leading up to this Main Set
    • e.g. 135 x 5; 185 x 3; 225 x 3; 275 x 5 (Main Set)
  • Backoff Set: Barbell Deadlift x 5 @ 90% of Main Set weight
  • Main Set: Barbell Bench Press x 5 @ weight you could easily do 10 reps with
    • Warm-up with sets of 3-5 leading up to this Main Set
    • e.g. 95 x 5; 135 x 3; 1855 x 5 (Main Set)
  • Backoff Set: Barbell Bench Press x 5 @ 90% of Main Set weight
  • Do 5 bird-dogs/side and 10 bridges after every set of Deadlifts and Bench Press
  • Add 5 pounds to your Main Set for Deadlifts each workout
  • Add 5 pounds to your Main Set for Bench Press each week
  • If the weight for either exercise gets too heavy and form becomes compromised, start back over with an easy weight you could do ten perfect reps with and work back up from there

Main Workout Option 2

  • 10:00 EMOM:
    • Kettlebell Swing x 10
  • 5 Rounds:
    • Get-up Left x 1
    • Get-up Right x 1
    • Goblet Squat x 3
  • Change the weight up each workout – sometimes heavy, sometimes really light
  • Ideally, this can be done by rolling a die or drawing a card:
    • Roll a 1-3 or draw a black: Heavy Swings
    • Roll a 4-6 or draw a black: Light Swings
    • Roll an even or draw a face card: Heavy Get-ups/Goblet Squats
    • Roll an odd or draw a non-face card: Light Get-ups/Goblet Squats

Finisher

  • Loaded Carries
    • Mix these up and have fun with them
    • Use Waiter Walks, Farmer Walks, Suitcase Carries, Horn Walk, Rack Walk, Sandbag Carries, etc.
    • Change the method, weight, and distance up each workout, for example:
      • Heavy Farmer Walk for two sets of 10 meters
      • Light Waiter Walk for one set of 2:00/side
      • Horn Walk for 100 meters
    • Try to not do the same Loaded Carry workout twice