Levi's "BMF" Double KB Cycle for LC, Half-Snatch & Snatch

"What do you do, to look how you look?"

A question people often ask my dear friend, colleague, and student Levi Markwardt.

"Eat. Sleep. Train (smart). Repeat." - Levi answers.

However, I want to go one step further and share with you HOW he trains.

I asked Levi if it was ok to share one of his training blocks?

He generously granted me permission to do so. 

Please welcome - 

Levi's "BMF" (bad motherfucker) Double KB Cycle.

His latest 4 weeks block I've conducted for him, on Feb 27, 2022

Get your leggings out, and chalk on.

Because, if you want to look like Levi - you'd better train like him!

Outline:

4-week block

Up to 30 min duration

Kettlebells (preferably competition type)

Weekly Distribution - 4 sessions / week:

1. LC

2. Hsn

3. Sn

4. TRM Test

Session Structure:

▪️ This cycle focus on the Classic GS event time, ergo 10 min set.

▪️ Session 1-3 you'll work 60% from Competition Time, namely 6 min. except for the Snatch (session A) will last 7 min (70%) with a single switch. 

▪️ Session 4 is a TRM (Technical Repetition Max) for each of the movements. 

▪️ You'll have two waves where you gonna push both weight and tempo. 

Progression:

A) Pick different bell sizes for each of the exercises - LC, HSn, dblSn - based on your level of technical competence and experience!

For example: 

LC: 2x20 + 2x24

dbl HSn: 2x16 + 2x20

dbl Sn: 2x12 + 2x16

Footnote: Please don't be an arrogant stupid ass that thinks he / she knows better. Trust me, your therapist will do just fine without you!

B) You progress from week to week in the same manner:

w1. size A

w2. size B

w3. size A + tempo Up

w4. size B + tempo Up

Thus, your LC block may look as follows:

w1. 2x20, tempo 8-9

w2. 2x24, tempo 6-7

w3. 2x20, tempo 9-10

w4. 2x24, tempo 7-8

The same structure is true for ALL THE SESSIONS, except session 4

C) Session 4 is where you "test" what you have in 8 min time.

▪️ Each week you test only one movement.

▪️ Bell size and tempo are for you to choose.

▪️ Standing the time is your goal! 

D) You have some nice Bonus GPP's for sessions 2 & 3 

***

Your turn!

Here's a link for a program sheet. Feel free to save it make ut yours! 

Here's a video tutorial on how to make it editable in your account.

Enjoy!