Name: Playbook - James Lawrence Iron Cowboy - W1/D5 BRINGING THE BELLS BACK - Modified
Uploaded: 2022-09-15T18:03:15.002Z
Duration: 45 min
Description: W1/D5 BRINGING THE BELLS BACK - Modified

BRINGING THE BELLS BACK - Modified 

A. 5 min straight kettlebell work. 2.5 min right arm then 2.5 mins left arm. 30 sec work per exercise, no rest between exercises.
- Single Arm Swings 
- Single Arm Cleans 
- Single Arm Squat Press 
- Single Arm Kettlebell Press 
- Single Arm Push Press 
*Complete alternating swing to switch arms and repeat on left arm*

B. 2x consecutive sets: 45 sec work, 15 sec rest 
No extra rest between exercises.
- Kettlebell Jump Squats OR Racked Squats
- Deep Racked Squat with Pulses
- Kettlebell Burpees OR Walkouts
- Reverse Lunges

C. 5 minutes straight kettlebell work. 2.5 min right arm then 2.5 mins left arm. 30 sec work per exercise, no rest between. 
- Single Arm Swing – Clean 
- Single Arm Clean and Squat 
- Single Arm Clean and Press 
- Single Arm Swing – Half Snatch 
- Single Arm Half Snatch 
*Complete alternating swing to switch arms and repeat on left arm*

D. 2 x consecutive sets: 45 seconds work, 15 sec rest. No extra rest between exercises.
- Rolling Chest Presses – Right
- Rolling Chest Presses – Left
- Single Arm Rows in High Lunge Position – Right
- Single Arm Rows in High Lunge Position – Left
 
E. REPEAT A

F. 2 x 45 seconds work, 15 seconds rest 
- Kettlebell In & Outs OR Bodyweight In & Outs
- Bicycle Crunches

A. 5 min straight kettlebell work. 2.5 min right arm then 2.5 mins left arm. 30 sec work per exercise, no rest between exercises.
- Single Arm Swings 
- Single Arm Cleans 
- Single Arm Squat Press 
- Single Arm Kettlebell Press 
- Single Arm Push Press 
*Complete alternating swing to switch arms and repeat on left arm*

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow the kettlebell to naturally fall (gravity) back between the legs, keeping the kettlebell in the upper inner thighs and maintaining a connection of the outer forearm to the upper inner thigh.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell. Keep core engaged throughout.

Single Arm Swings (Right)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh.
- Repeat the clean back into rack position.

Single Arm Cleans (Right)

- Hold kettlebell in one hand with proper hand insertion (bell handle on a diagonal across the palm, wrist straight and bell on chest) with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged. 
- Squeeze glutes, push through heels, move through start position to lockout position by pressing kettlebell up above your head.
- Return to start position and repeat.

Single Arm Squat Press (Right)

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Lead with the elbow forward, using shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward).
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Kettlebell Press (Right)

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Squeeze glutes and bend knees into a ¼ squat to generate power to initiate upward movement of the bell. This is the “push”. 
- Leading with the elbow forward, use shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward). This is the “press”.
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Push Press (Right)

Single Arm Swings (Left)

Single Arm Cleans (Left)

Single Arm Squat Press (Left)

Single Arm Kettlebell Press (Left)

Single Arm Push Press (Left)

Circuit A

B. 2x consecutive sets: 45 sec work, 15 sec rest 
No extra rest between exercises.
- Kettlebell Jump Squats OR Racked Squats
- Deep Racked Squat with Pulses
- Kettlebell Burpees OR Walkouts
- Reverse Lunges

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

- Position feet just wider than hip width apart, holding kettlebell at chest level by the handle.
- Engage core and push hips back toward heels lowering into squat position (thighs parallel to the ground) while keeping back straight, feet fully connected to the ground and chest open.
- Pause in bottom position and squeeze glutes 1-3 times before pushing through heels and returning to start position.

Deep Racked Squat With Pulses

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

Circuit B

C. 5 minutes straight kettlebell work. 2.5 min right arm then 2.5 mins left arm. 30 sec work per exercise, no rest between. 
- Single Arm Swing – Clean 
- Single Arm Clean and Squat 
- Single Arm Clean and Press 
- Single Arm Swing – Half Snatch 
- Single Arm Half Snatch 
*Complete alternating swing to switch arms and repeat on left arm*

Start with feet just wider than hip width apart. - Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell top naturally fall into the backswing, keeping forearm connected to the upper inner thigh in the backswing. 
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Turn the wrist to allow the bell to drop from rack position into the back swing and repeat, alternating one single arm swing and one clean.

Single Arm Swing – Clean (Right)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Squeeze glutes, push through heels and return to standing position.
- Clean the kettlebell again, this time dropping right back into the back swing (not returning bell to the floor) to complete a single arm clean between each single arm kettlebell squat.

Single Arm Clean and Squat (Right)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
- Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Leading with the elbow forward, engage lats and core as you use shoulder and tricep muscles to push bell above head into lockout position: arm fully extended beside head with elbow completely straight and palm facing forward.
- Lower to rack position and the repeat, this time dropping right back into the back swing (not returning bell to the floor) to complete a single arm clean between each single arm kettlebell press.

Single Arm Clean and Press (Right)

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well. Allow the bell to naturally fall into the backswing, keeping shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Engage glutes and thrust hips forward guiding the bell upwards. Pull bell up overhead into lockout position (arm straight beside head, elbow locked out, wrist straight and palm forward).
- Lower bell into rack position (chest) and then into the backswing.
- Alternate one single arm swing with one half snatch.

Single Arm Swing – Half Snatch (Right)

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell forwards and upwards. Lean back as the bell passes parallel to the ground to use your body weight to move it further upwards and guide the bell all the way up into lockout position: hand inserted into the kettlebell with the handle on a diagonal across the palm, wrist straight, arm beside head, elbow locked and palm facing forward.
- Lower bell to rack position (to your chest).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Repeat snatch bringing kettlebell back into lockout position.

Single Arm Half Snatches (Right)

Single Arm Swing – Clean (Left)

Single Arm Clean and Squat (Left)

Single Arm Clean and Press (Left)

Single Arm Swing – Half Snatch (Left)

Single Arm Half Snatches (Left)

Circuit C

D. 2 x consecutive sets: 45 seconds work, 15 sec rest. No extra rest between exercises.
- Rolling Chest Presses – Right
- Rolling Chest Presses – Left
- Single Arm Rows in High Lunge Position – Right
- Single Arm Rows in High Lunge Position – Left

- Lay on back with kettlebell in your right hand. Your arm should be 45 degrees away from your ribs with upper arm against the ground and forearm perpendicular to the ground.
- Engaging your core, crunch up and punch the kettlebell straight upwards (using pec/chest muscles on right side) as you rotate towards the left side of your body (think oblique crunch with a weighted punch).
- Lower back to start position and repeat.

Rolling Chest Presses (Right)

Rolling Chest Presses (Left)

- Hold kettlebell in one hand and step the opposite foot forward, bringing the knee of that leg to 90 degrees, thigh parallel to the ground, keeping glutes active and body weight grounded through the heel. Straighten the back leg and balance yourself on the balls of that foot. The arm holding the kettlebell is straight with the bell inside the front foot. This is start position.
- Keeping core engaged and glutes active in the front leg, engage middle back muscles inside the shoulder blade of the working arm and use these muscles to row the kettlebell towards the waist, guiding the elbow along the ribs.
- Lower with control back into start position and repeat.

Single Arm Rows in High Lunge Position (Right)

Single Arm Rows in High Lunge Position (Left)

Circuit D

Circuit E

F. 2 x 45 seconds work, 15 seconds rest 
- Kettlebell In & Outs OR Bodyweight In & Outs
- Bicycle Crunches

- Sit with legs extended out front.
- Engage core, lean back and lift knees in towards chest while lifting feet off the ground.
- Keep core contracted and lean back while extending legs to hover above the ground.
- Tighten abs further to pull legs and torso back towards each other.

Bodyweight In and Outs

- Lay on back with knees bent and feet flat.
- Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Bicycle Crunches

Circuit F

W1/D5 BRINGING THE BELLS BACK - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W1/D5 BRINGING THE BELLS BACK - Modified

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