Name: Playbook - James Lawrence Iron Cowboy - W5/D4 BELL BURNER - Modified
Uploaded: 2022-09-15T18:03:15.245Z
Duration: 45 min
Description: W5/D4 BELL BURNER - Modified

BELL BURNER - Modified

Follow timing instructions in each section.
1 minute rest between sections.

A.
Complete all 10 exercises on the right arm (10 minutes continuous work). 
Take 1 minute rest. Repeat on the left arm.
1 minute work per exercise. No rest between exercises.
- Single Arm Swings
- Single Arm Swing – Clean
- Single Arm Clean – Squat – Press
- Single Arm Pulse Squats
- Single Arm Deadlift – Dead Clean
- Single Arm Reverse Lunges – Press at Top
- Single Arm Reverse Lunges – Press at Bottom
- Single Arm Swing – High Pull
- Single Arm Half Snatch
- Single Arm Push Press

B.
45 seconds work, 15 seconds rest x 2 rounds:
- Single Arm Rows in Bent Over Row Position (Right Arm)
- Single Arm Rows in Bent Over Row Position (Left Arm)
- Single Arm Bicep Curls (Right Arm)
- Single Arm Bicep Curls (Left Arm)
- Single Arm Overhead Tricep Extensions (Right Arm)
- Single Arm Overhead Tricep Extensions (Left Arm)

C.
45 seconds work, 15 seconds rest x 1 set each:
- Kettlebell Seated Twists OR Oblique Crunches Tapping Elbow to Opposite Knee
- Pull Under Planks Rolling to Side Plank
- Kettlebell Full Crunches OR Basic Crunches
- Toe Tap Planks OR Static Plank
- Reverse Crunches OR Dead Bugs

A.
Complete all 10 exercises on the right arm (10 minutes continuous work). 
Take 1 minute rest. Repeat on the left arm.
1 minute work per exercise. No rest between exercises.
- Single Arm Swings
- Single Arm Swing – Clean
- Single Arm Clean – Squat – Press
- Single Arm Pulse Squats
- Single Arm Deadlift – Dead Clean
- Single Arm Reverse Lunges – Press at Top
- Single Arm Reverse Lunges – Press at Bottom
- Single Arm Swing – High Pull
- Single Arm Half Snatches
- Single Arm Push Press

- 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 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, move through start position to lockout position by pressing kettlebell up above your head.
- Return to start position and repeat, this time dropping the bell into the back swing to complete the clean (not returning it to the floor).

Single Arm Clean – Squat – Press (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. Pause in bottom position and squeeze glutes creating a small movement.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Single Arm Pulse Squats (Right)

- Stand with feet slightly wider than hip width apart with the kettlebell on the ground between feet. 
- Engage core and push hips back, keeping a slight bend in the knees, as you lower your torso until it is almost parallel to the ground (you should feel a lengthening in the back of your upper legs – hamstrings). 
- Make sure shoulders remain above hips and back stays straight.
- Grab the kettlebell handle, squeeze glutes, push into your heels and come into standing position.
- Keep core engage as you safely lower the bell back into start position.
- Alternate this movement with a single arm dead clean: Squeeze glutes and push through heels to initiate upward movement of the kettlebell. Push hips forward focusing on “standing up strong” and use middle back muscles to pull ball 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, push hips back and carefully lower bell back to start position.

Single Arm Deadlift – Dead Clean (Right)

- 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, engage core and use shoulders and triceps to press bell overhead. 
- Repeat, leading with the opposite leg back.

Single Arm Reverse Lunge Press at Top (Right)

- Stand with both feet together at the top of your mat, holding kettlebell in one hand in rack position (bell handle on diagonal, wrist straight, bell on chest).
- 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.
- Hold bottom position hovering back knee an inch off the floor, engage core and use shoulders and triceps to press bell overhead. Lower to rack position.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Engage core and use shoulders and triceps to press bell overhead. Lower to rack position.
- Repeat, keeping the same foot forward for the duration of the set.

Single Arm Reverse Lunge Press at Bottom (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. 
- Once again, squeeze glutes, thrust hips and lean slightly back to initiate upward movement of the kettlebell. Once the bell is parallel to the ground, contract middle back muscles inside the shoulder blade of the arm holding the bell, lead with the elbow going back, squeeze the handle hard and pull the bell in towards the body, keeping the palm down and having the bottom of the bell face away from the body.
- Keeping core engaged throughout, let the bell fall immediately and naturally into the backswing, keeping a connection of your outer forearm to the upper inner thigh.
- Repeat, alternating one single arm swing and one high pull.

Single Arm Swing – High Pull (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)

- 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 Swing – Clean (Left)

Single Arm Clean – Squat – Press (Left)

Single Arm Pulse Squats (Left)

Single Arm Deadlift – Dead Clean (Left)

Single Arm Swing – High Pull (Left)

Single Arm Reverse Lunge Press at Top (Left)

Single Arm Reverse Lunge Press at Bottom (Left)

Single Arm Half Snatches (Left)

Single Arm Push Press (Left)

Circuit A

B.
45 seconds work, 15 seconds rest x 2 rounds:
- Single Arm Rows in Bent Over Row Position (Right Arm)
- Single Arm Rows in Bent Over Row Position (Left Arm)
- Single Arm Bicep Curls (Right Arm)
- Single Arm Bicep Curls (Left Arm)
- Single Arm Overhead Tricep Extensions (Right Arm)
- Single Arm Overhead Tricep Extensions (Left Arm)

- Stand with feet just wider than hip width apart, holding kettlebell in one hand at the side of your body. Engage core, bend knees, push hips back and lean torso forward (avoiding flexion/rounding in the spine) until just above parallel to the ground. Always keep shoulders above hips. Move bell forward with a straight arm just below the chest. This is start position.
- Activate middle back muscles just inside your shoulder blade to pull the bell in towards the waist, leading with the elbow towards the ribs.
- Lower with control and repeat.

Single Arm Row in Bent Over Row Position (Right)

Single Arm Row in Bent Over Row Position (Left)

- Stand with feet hip width apart, holding kettlebell by the handle or the ball, with arm extended at your side keeping a very slight bend in the elbow and your elbow attached to the body.
- Keep core engaged and use bicep muscles to curls the weight up to your chest/shoulder.
- Lower with control, keeping biceps engaged.
- Repeat.

Single Arm Bicep Curls (Right)

Single Arm Bicep Curls (Left)

- Stand with feet hip width apart holding one smaller kettlebell at chest level by the ball of the kettlebell with the handle pressing gently against the back of your forearm. Press the bell above head, keeping arm straight and close to the head. Use the free hand to secure your shoulder by reaching it across the body and holding it firmly. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arm) to extend arm back to start position.

Single Arm Overhead Tricep Extension (Right)

Single Arm Overhead Tricep Extension (Left)

Circuit B

C.
45 seconds work, 15 seconds rest x 1 set each:
- Kettlebell Seated Twists OR Oblique Crunches Tapping Elbow to Opposite Knee
- Pull Under Planks Rolling to Side Plank
- Kettlebell Full Crunches OR Basic Crunches
- Toe Tap Planks OR Static Plank
- Reverse Crunches OR Dead Bugs

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
- Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the other side.

Oblique Crunches Tapping Elbow to Opposite Knee

- Lay on back with knees bent and feet flat.
Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core, lifting head, shoulders and upper back off the floor.
- Hold at the top and complete an extra ab contraction.
- Lower back to start position with control, keeping abs engaged.

Basic Crunches

- Place elbows under shoulders, forearms parallel to each other with fingertips pointing away from the body and palms down, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Hold and breathe.

Static Plank

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

Circuit C

W5/D4 BELL BURNER - 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 👏🤨🤷🏼‍♀️🙌😎

W5/D4 BELL BURNER - Modified

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