Clean and Press
Eight weeks on one bell, three days a week. The clean and the press, trained heavy, light and medium.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- One kettlebell you can press five times a side, and headroom to lock it out overhead. A second bell is not used.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Bell Day
- Kettlebell Hang Clean 5 × 3 each
- One-Arm Kettlebell Press 5 × 3 each
- Goblet Squat 3 × 8
- Kettlebell Halo 2 × 5 each way
Two minutes between clean and press sets. The halo is light and slow.
Day 2 Light Bell Day
- Kettlebell Sumo High Pull 3 × 10
- Kettlebell Arnold Press 3 × 6 each
- Lunge Pass-through 3 × 6 each
- Kettlebell Figure 8 2 × 10 each way
One minute between sets. Nothing today should be close to a limit.
Day 3 Medium Bell Day
- Kettlebell Push Press 4 × 5 each
- One-Arm Kettlebell Row 4 × 8 each
- Seated Kettlebell Press 3 × 5 each
- Kettlebell Overhead Triceps Extension 2 × 12
Ninety seconds between sets. The seated press takes the legs out: use the same bell and expect fewer reps.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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