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KB Clean and Press Progression

The Kettlebell 6-Week Rehabilitation Plan

Based on information from Functional Movement Systems and various other internet resources, we are presenting a 6-week rehabilitation program in one post to help those who need to fix muscular balance and strength issues. Think of this program as a way to prevent future injury.

This program is stand-alone, and one should not do the posted workout of the day from the site while completing the program. Anyone can use this program as a cycle in their training programming and come back to normal training stronger and ready to tackle the next challenge. Do not mistake easier or short for lack of training. Most people over-train and do not let their body rest properly. That being said, this program is not easy by any means.

Use a weight appropriate to your skill level, beginners should use a lighter kettlebell, with more advanced practitioners should use a heavier kettlebell. By no means should you use heavier than a 1.5-pood (53-pound) kettlebell for any of these exercises. This is rehabilitation and injury prevention, not for strength gains.

For continued results, once a week after Week Six, throw in one of the workouts into your training program. Remember, when all else fails, your best bet when needing a quick and effective workout: alternating sides for TGUs for 5 minutes. If there is still an imbalance, continue with this program as needed, or if the imbalance is corrected, do the same amount of reps on each side.

It is also encouraged to do two Mobility WOD exercises after each session, focusing on problem areas.

The Workouts

Workout A
A1: 5 x TGU Roll to Press Active Straight Leg Raise, weak side
A2: 3 x TGU Roll to Press Active Straight Leg Raise, strong side
B1: 5 x Deadlift Double Leg Single Arm with KB, weak side
B2: 3 x Deadlift Double Leg Single Arm with KB, strong side
C1: 5 x KB Chop and Lift, weak side
C2: 3 x KB Chop and Lift, strong side
D1: 3 x 25 Double Arm KB Swings, resting 30 seconds between each set of 25

Do 2 rounds of A, 2 rounds of B, 2 rounds of C, then 1 round of D. Rest 1 minute between each round.

Workout B
A1: 5 minutes of TGUs, alternating sides for each TGU
B1: 5 x Contra-Lateral Single Leg Deadlift, weak side
B2: 3 x Contra-Lateral Single Leg Deadlift, strong side
C1: 3 x 25 Double Arm KB Swings with Towel, resting 1 minute between sets

Rest 3 minutes between A, B, and C. Do 5 rounds of B, resting 1 minute between rounds.

Workout C
A1: 10 x Pushup Walkout
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 5 x Overhead Reverse Lunge, weak side
C2: 3 x Overhead Reverse Lunge, strong side

Rest 2 minutes between A and B. Do 3 rounds of C, resting 1 minute between each side.

Workout D
A1: 5 x 5 Deadlift Double Leg Double Arm with Two KB, rest 2 minutes between sets
B1: 15 x KB Wood Chop, weak side
B2: 10 x KB Wood Chop, strong side
C1: 6 x 18 Single Arm KB Swings (3 sets each side), resting 30 between each side

Rest 2 minutes between A, B, and C. Do 2 rounds of B, resting 1 minute between each side.

Workout E
A1: 5 minutes of half TGUs, alterating sides for each half TGU
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side

Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.

Workout F
A1: 5 x Kettlebell Lateral Deadlift, weak side
A2: 3 x Kettlebell Lateral Deadlift, strong side
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 3 x 3 Kettlebell Side Press (each side), rest 30 seconds between sides

Rest 2 minutes between A, B, and C. Do 3 rounds of A, resting 1 minute between each round.

The Program

Week One
Monday: A
Wednesday: B
Friday: C

Week Two
Monday: D
Wednesday: E
Friday: F

Week Three
Monday: C
Wednesday: B
Friday: A

Week Four
Monday: F
Wednesday: E
Friday: D

Week Five 
Monday: B
Wednesday: C
Friday: A

Week Six
Monday: E
Wednesday: F
Friday: D

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10 rounds of:
20 KB swings
Jog 400m

Use a light to medium weight kettlebell.

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Kettlebell Deck of Cards: 
Hearts – Snatches
Diamonds – Push press
Clubs – Squats (hold the bell at your chest)
Spades – 1 arm rows
Aces – 12 reps
The Joker – 12 burpees (with a push up and jump)

Split your reps up between arms.

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5x5 Floor Press
5x5 Windmill, each side

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10,9,8,7,6,5,4,3,2,1 of:
10 swings left arm
10 swings right arm

Use a medium weight KB.

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KB Clean and Press Progression

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Run 5 miles.

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As many rounds as possible in 15 minutes of:
6 snatches left arm in 15 seconds
Rest 15 seconds
6 snatches right arm in 15 seconds
Rest 15 seconds

If unable to complete 6 snatches with either arm in 15 seconds, stop for the day and score the total number of completed rounds.

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5 min TGUs with a heavy KB

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5 rounds for time of:
400m run
15 double kb snatch (1pd)

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KB Clean and Press Progression

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13 rounds of the following complex with two heavy KBs:
Deadlift
Clean
Press

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9 rounds of the following for time:
11 snatches L
11 snatches R

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For time:
50 Hand to Hand Forward KB Flips
50 Hand to Hand Backwards KB Flips

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Kettlebell Clean and Press Progression

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21-15-9 of:
Double KB thruster (2x1pd)
Pull-ups

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3 rounds of the following:
5 double KB swing
5 double KB clean
5 double KB high pull
5 double KB snatch

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5x5 Overhead Reverse Lunge with a heavy kettlebell

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5 rounds of the following complex with two medium weight kettlebells:
5 renegade rows
5 windmills each side
5 front squats

Rest 2 min per round

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Clean and Press Progression