It is highly recommended that you have spoken with your doctor or physician about starting this or any exercise

program. Use caution when training at all times and we recommend having someone around when you do exercise.

Swing This Kettlebell / Daniels Fitness Training LLC cannot be held responsible for injuries you may incur from the use of this program. Heart Rate monitors are recommended. (Polar H10 Chest Strap is a great choice)

Even though this is a carefully planned training program, any exercise can be dangerous in many ways. Do not disregard pain or try to push through something when your body is telling you not to. Recommendations in this program are not to be seen as medical advice.
DBL KB PRECISION Vol1 4 weeks Created by Joe Daniels NOTES NOTES NOTES Weekend
Original Date 3/2022 Swing This KB Club DAY 1 Weights, etc DAY 2 DAY 3 OPTIONAL TEST SET #1
FOCUS learning
strength -Warmup for up to 10 minutes
-Pick a weight you can get around 10
movement clean and push presses with
-Set a clock for 2 minutes.
A. MOBILITY / CONNECTION EXERCISES Joint Support Optional HIP MOBILITY 5 min SHOULDER CAR's SHOULDER CAR's
Follow Video 1 rep DBL CLEAN to PUSH PRESS
every 5 seconds without setting bells
down. See how many reps you can get
Stick Mobility 5 minutes HIP/SQUAT PRESS PULL /CARRY without falling behind on the count.
This is optional but may work well for
you DAY 1 DAY 2 DAY 3
Prone Thoracic Rotations DBL KB SWING 3x 7-9 reps DBL STRICT PRESS 3x 3-5 reps HIGH/ LOW WINDMILL 3x 3 each/side Max is 24 possible reps
10 e/s
Alternating Dead Bugs 30 Seconds DBL KB CLEANS FROM FLOOR (HEEL AREA) 4x 4-5 reps DBL PUSH PRESS 4x 5 reps DBL HIGH PULLS 4x 4-5 reps We will revisit this on week 3
B. LEARNING / STRENGTH MOVEMENTS
DBL KB RACK SQUAT 5 x 3-5 DBL JERK 3x 5 reps DBL KB HALF SNATCH 3x 3-5 reps
C. STRENGTH AND CONDITIONING SETS DOUBLY OPTIONAL TEST SET #2
COMPLEX 1 Shoulder Fire Complex COMBO 1
REST is always as needed DBL SWING TO CLEAN TO RACK SQUAT 5 STRICT PRESS 5 PUSH PRESS 5 JERKS DBL Farmers Walk 30 feet
if not doing timed sets. I prefer to use HR monitor 3 rounds= 1 set then 5- 10 sets total depending on experience (Doubles of Course ) to Renegade Row 4 reps e/s 5 Double Swings then
and start when around 60 to 65% max 3-5 sets depending on experience rest then repeat combo 4 rounds 3 Double Cleans then
1 TGU e/s e/s= each side
D. FINISHERS (Assistance) CIRCUIT 2 CIRCUIT 2 COMBO 2
-Use the weights you felt comfortable
A. DBL KB Somersault Squats 8-10 reps A. Wide Stance DBL KB DEADLIFTS 1 PUSHUP ON KBS TO 2 DBL HALF SNATCHES with at the beginning of the week
can use single bell also if its too heavy 8 reps then 2 PUSHUPS TO 2 DBL HALF SNATCHES
The test is how long it takes you to
complete 5 rounds total without losing
form or risking injury
Record your time and we will revisit on
B. Alternating DBL KB Floor Presses B. TGU (Single Bell, SORRY) Work your way up to 5 pushups and 2 DBL Half Snatch week 3
12 reps total 2 reps e/s Rest as needed then....
Finish total of 3-4 sets depending on skill levels
C. Planked Mountain Climbers C. DBL BENT OVER ARM EXTENSION or ROW
30 seconds 5 reps COMBO 3

rest then repeat circuit 3-5 times rest then repeat circuit 3-5 times DBL KB Shrug/ Farmers hold
3x 1 min with a shrug every 5-6 seconds.

OFF DAYS= Possibly 20 TGU total as read in Setup

page, and Stick Mobility sequences if available

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Intellectual property of STKB/ KB Only Muscle Gain
Copyright 2022 Daniels Fitness Training LLC COOLDOWN
STRETCH PRONE DEEP BREATHING PRONE DEEP BREATHING
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DBL KB PRECISION Vol1 4 weeks Created by Joe Daniels Workout A NOTES Workout B Workout C OPTIONAL TEST SET #3
Original Date 3/2022 Swing This KB Club STATUS Weight etc STATUS STATUS WEEKEND
FOCUS learning
strength -Warmup for up to 10 minutes
movement
-Set a clock for 1 minute and pick a MEDIUM
Pair of KB
A. MOBILITY / CONNECTION EXERCISES Joint Support HIP MOBILITY 5 min SHOULDER CAR's SHOULDER CAR's
Follow Video AMRAP DBL RACK SQUAT
How many DBL Rack Squats can you get
from parallel to full hip extension in one
Stick Mobility 5 minutes HIP/SQUAT PRESS PULL /CARRY minute?
optional DAY 1 DAY 2 DAY 3
Try not to flare the elbows away from the body
Prone Thoracic Rotations DBL OUTSIDE KB SWING 3x 7-9 reps DBL SEE SAW PRESS 3x 12 total reps 2 HAND ANYHOW 3 reps e/s too much. Doing that makes it much easier...
10 e/s
Alternating Dead Bugs 30 Seconds DBL KB CLEANS (Repetitive) 4x 4-8 reps DBL CLEAN and PUSH PRESS 4x 5 reps DBL BENT OVER ROW 3x 6-8 reps We will revisit this on week 4
B. LEARNING / STRENGTH MOVEMENTS ANCHOR SNATCH 2x 2-3 e/s
DBL KB OH REVERSE LUNGE 4 x 4 EACH LEG DBL CLEAN and JERK 3x 5 reps DBL SWING TO DBL HALF SNATCH 5x 3 reps
C. STRENGTH AND CONDITIONING SETS COMBO OPTIONAL TEST SET #4
GLUTE-CIFER COMPLEX INVERSE LADDER COMBO DBL RACK Walk 30 feet
REST is always as needed 6 ALT OH LUNGES to 6 DBL CLEANS to 6 DBL OUTSIDE SWINGS 1 FRONT RACK SQUAT to 10 PUSH PRESSES to DBL KB ROMANIAN DEADLIFTS x 10 reps -Set a clock for 2 minutes
if not doing timed sets. I prefer to use HR monitoring rest then 3-6 sets total depending on experience rest then 2 SQUATS to 9 PUSH PRESSES rest then repeat combo 4 rounds
and start sets when around 60 to 65% max repeat until 10 SQUATS and 1 PUSH PRESS KENTUCKY BURPEES AMRAP

Use the weights you used for the KY Burpees

D. FINISHERS CIRCUIT CIRCUIT COMBOS you did at the beginning of the week
Form is imperative. Do not go so fast or so far
A. STAGGERED STANCE SWING 5 reps each position A. 5 DBL CLEANS A. LYING HOLLOW BODY FLUTTER KICKS 15 seconds that your form falters.
single bell then 2 DBL CLEAN to SQUAT to PUSH PRESS 5 reps
rest as needed then
B. KENTUCKY BURPEES (Pushup to Clean and Press) B. 6 REVERSE RENEGADE ROWS (FLOOR PRESS) Finish total of 3-4 sets depending on skill levels Revisited on week 4
5 reps
C. TGU (single) 2 reps e/s
C. STANDING KB HIP FLEXION LIFT
5 reps e/s D. DBL OH HOLD QUARTER SQUATS B. ANCHOR SNATCH INTO HI/LOW WINDMILL x 2 reps e/s
hook top of foot onto handle and lift up.... 30 seconds 4 rounds rest as needed between
rest then repeat circuit 3-5 times
repeat total of 3-5 rounds

Not to be distributed or shared online.

Intellectual property of STKB/ KB Only Muscle Gain
Copyright 2022 Daniels Fitness Training LLC COOLDOWN
STRETCH PRONE DEEP BREATHING PRONE DEEP BREATHING
FOAM ROLL COOLDOWN 5 min COOLDOWN 5 min
DBL KB PRECISION Vol1 4 weeks Created by Joe Daniels Workout A NOTES Workout B Workout C Weekend
Original Date 3/2022 Swing This KB Club STATUS Weight etc STATUS STATUS OPTIONAL TEST SET #5
FOCUS learning
strength -Warmup for up to 10 minutes
movement
-Set a clock for 2 minutes.
A. MOBILITY / CONNECTION EXERCISES Joint Support HIP MOBILITY 5 min SHOULDER CAR's SHOULDER CAR's Use same weights as week 1
Follow Video 1 rep DBL CLEAN to PUSH PRESS
Every 5 seconds without setting bells
down. See how many reps you can get
Stick Mobility 5 minutes HIP/SQUAT PRESS PULL /CARRY without falling behind on the count.
optional DAY 1 DAY 2 DAY 3
Prone Thoracic Rotations DBL KB SWING 4x 7-9 reps DBL STRICT PRESS 4x5 total reps DEAD STOP DBL HALF SNATCH 3x3 Max is 24 possible reps
10 e/s
Alternating Dead Bugs 30 Seconds DBL KB HALF SNATCH FROM FLOOR (HEEL AREA) 3x 3 reps DBL SQUAT to PRESS 5x 4 reps DBL BENT OVER ROW 4x 8-10 reps How did you compare to week 1?
B. LEARNING / STRENGTH MOVEMENTS
DBL KB RACK SQUAT 4x8 reps DBL SPLIT JERK 5x 2 e/s reps DBL KB CLEAN to HALF SNATCH 4x3 reps
C. STRENGTH AND CONDITIONING SETS COWBOY COMPLEX DOUBLY OPTIONAL TEST SET #6
HIPPIE COMPLEX HADES COMPLEX Pushup , Double snatch, Rack Squat then Press! = 1 rep
REST is always as needed 5 DBL OH HALF SQUAT to 3 DBL RACK SQUAT to 5 DBL DEADLIFT STRICT PRESS into SPLIT JERK e/s into SQUAT PRESS 4 sets of 3 reps
if not doing timed sets. I prefer to use HR monitor rest as needed then repeat for 4 to 5 total rounds 3 rounds = 1 set rest as needed between sets 5 Double swings then
and start when around 60 to 65% max rest as needed between sets and repeat for 4-6 sets total 3 double Cleans then
1 TGU e/s
D. FINISHERS CIRCUIT CIRCUIT COMBOS
A. PLANK LATERAL KB DRAGS 5 reps e/s A. CLOSE STANCE DBL ROMANIAN DEADLIFTS A. DBL KB OVERHEAD HOLD WALKS 20-30 seconds -Use the weights you used for week 1
8 reps RENEGADE ROW 10 total reps
The test is how long it takes you to
complete 5 rounds total without losing
rest as needed then form or risking injury
B. DBL KB PULLOVER TO SITUP AND 1-2 ALTERNATING
PRESSES e/s B. TGU (Single Bell, SORRY) Finish total of 3-4 sets depending on skill levels
3 reps 3 reps e/s How did you do compared to week1?

C. PLANK TO PIKE TO DIVEBOMBER PUSHUP FLOW C. DBL BENT OVER ARM EXTENSION (from week1)
3-5 reps 5-8 reps B. KY BURPEES x3 reps then 30 seconds FARMERS CARRY
4 rounds rest as needed between
rest then repeat circuit 3-5 times D. GLUTE BRIDGE FLOOR PRESSES 8-12 reps
(Press with hips held off ground)
rest then repeat circuit 3-5 times

Not to be distributed or shared online.

Intellectual property of STKB/ KB Only Muscle Gain
Copyright 2022 Daniels Fitness Training LLC COOLDOWN
STRETCH PRONE DEEP BREATHING PRONE DEEP BREATHING
FOAM ROLL COOLDOWN 5 min COOLDOWN 5 min
DBL KB PRECISION Vol1 4 weeks Created by Joe Daniels Workout A NOTES Workout B Workout C Weekend
Original Date 3/2022 Swing This KB Club Weight etc OPTIONAL TEST SET #7
FOCUS learning
strength -Warmup for up to 10 minutes
movement
-Set a clock for 1 minute and pick a MEDIUM Pair of
KB
A. MOBILITY / CONNECTION EXERCISES
Joint Support HIP MOBILITY 5 min SHOULDER CAR's SHOULDER CAR's -Same weight as week 2
Follow Video AMRAP DBL RACK SQUAT
How many DBL Rack Squats can you get from
Stick Mobility 5 minutes HIP/SQUAT PRESS PULL /CARRY parallel to full hip extension in one minute?
optional DAY 1 DAY 2 DAY 3
Prone Thoracic Rotations DBL OUTSIDE KB SWING 4x 7-9 reps DBL CLEAN AND PRESS 5x 6 reps DBL KB HIGH PULL 4x5 reps
10 e/s
SEATED OR ON
BENCH CAN
ALSO BE A "Z
Alternating Dead Bugs 30 Seconds DBL KB CLEANS (Repetitive) 3x 12-15 reps DBL CHAIR PRESS 3x 5 reps reps PRESS" DBL SWING TO DBL HALF SNATCH 4x 5 reps HOW DID YOU DO COMPARED TO WEEK 2?
B. LEARNING / STRENGTH MOVEMENTS
DBL KB WIDE STANCE DEADLIFT 3x 6-8 reps
DBL KB RACK HOLD REVERSE LUNGE 4 x 10 reps Alternating DBL JERK or PUSH PRESS 2x 10 reps (add resistance bands or stack grip bells for more weight)
C. STRENGTH AND CONDITIONING SETS COMBO OPTIONAL TEST SET #8
DOUBLE SLIM COMPLEX (Be careful. Choose A or B version in video) INVERSE LADDER COMBO DBL HEAVY FARMERS Walk 30 feet
CLOSE STANCE DEADLIFT, CLEAN TO RACK SQUAT , CLOSE STANCE DBL
REST is always as needed SNATCH to OH SQUAT (OR HALF) 1 DBL BENT OVER ROW to 10 DBL JERKS to DBL KB RACK SQUATS x 5 reps -Set a clock for 2 minutes
if not doing timed sets. I prefer to use
HR monitoring 1 cycle = 1 rep, 3 reps = 1 set 2-3 sets as experience lends you rest then 2 BENT OVER ROWS TO 9 JERKS rest then repeat combo 4 rounds
and start sets when around 60 to 65% max repeat until 10 BENT OVER ROWS and 1 DBL JERK KENTUCKY BURPEES AMRAP

Use the weights you used for the KY Burpee test on

D. FINISHERS CIRCUIT CIRCUIT COMBOS week 2
Form is imperative. Do not go so fast or so far that
A. DOUBLE OVERHEAD SQUAT ( TO PARALLEL OR HALF SQUAT) A. 9 DBL KB SWINGS A. TGU (single bell) 1 e/s your form falters.
3 reps then KY BURPEES x3 reps
rest as needed then
B. REVERSE RENEGADE ROW 6 reps total into
B. KENTUCKY BURPEES (Pushup to Jerk or Clean and Press) 9-11 DOUBLE FLOOR PRESSES Finish total of 5 sets depending on skill levels HOW DID YOU DO COMPARED TO WEEK 2?
6 reps

C. SINGLE LEG SUITCASE HOLD DEADLIFT C. DBL FARMERS HOLD WALKING LUNGES
5 reps e/s 30 seconds B. 3 PUSHUPS to 4 DBL CLEANS to 2 DBL HALF SNATCH
5 rounds rest as needed between
rest then repeat circuit 3-5 times D. TRANSFORMER SQUATS
5 front, 5 back
rest then repeat circuit for total of 2 to 3 times

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