MKM Program

	A	C	D	E
1	More Kettlebell Muscle
2	By Geoff Neupert, SFG Master Instructor
3
4	Week 1	The Wolf	9/20/2021
5	Session	AO	Exercise	Notes
6	1	Swole	DCL x 5	3 sets. Work:Rest = 1:2
7			DFS x 5
8			DMP x 5
9			DCL x 5
10			DFS x 5
11	2	Meathead	DFS x 5	3 sets. Work:Rest = 1:2
12			DMP X 5
13			DCL X 5
14			DFS X 5
15	3	Olympus	DSN X 5	3 sets. Work:Rest = 1:2
16			DFS X 5
17			DMP X 5
18			DFS X 5
19			DCL X 5
20			DFS X 5
21
22	Week 2	The Wolf	9/27/2021
23	Session	AO	Exercise	Notes
24	1	Swole	DCL x 5	4 sets. Work:Rest = 1:2
25			DFS x 5
26			DMP x 5
27			DCL x 5
28			DFS x 5
29	2	Meathead	DFS x 5	4 sets. Work:Rest = 1:2
30			DMP X 5
31			DCL X 5
32			DFS X 5
33	3	Olympus	DSN X 5	4 sets. Work:Rest = 1:2
34			DFS X 5
35			DMP X 5
36			DFS X 5
37			DCL X 5
38			DFS X 5
39
40	Week 3	The Wolf	10/4/2021
41	Session	AO	Exercise	Notes
42	1	Swole	DCL x 5	5 sets. Work:Rest = 1:2
43			DFS x 5
44			DMP x 5
45			DCL x 5
46			DFS x 5
47	2	Meathead	DFS x 5	5 sets. Work:Rest = 1:2
48			DMP X 5
49			DCL X 5
50			DFS X 5
51	3	Olympus	DSN X 5	5 sets. Work:Rest = 1:2
52			DFS X 5
53			DMP X 5
54			DFS X 5
55			DCL X 5
56			DFS X 5
57
58	Week 4	The Wolf	10/11/2021
59	Session	AO	Exercise	Notes
60	1	Swole	DCL x 5	3 sets. Work:Rest = 1:1.5
61			DFS x 5
62			DMP x 5
63			DCL x 5
64			DFS x 5
65	2	Meathead	DFS x 5	3 sets. Work:Rest = 1:1.5
66			DMP X 5
67			DCL X 5
68			DFS X 5
69	3	Olympus	DSN X 5	3 sets. Work:Rest = 1:1.5
70			DFS X 5
71			DMP X 5
72			DFS X 5
73			DCL X 5
74			DFS X 5
75
76	Week 5	The Wolf	10/18/2021
77	Session	AO	Exercise	Notes
78	1	Swole	DCL x 5	4 sets. Work:Rest = 1:1.5
79			DFS x 5
80			DMP x 5
81			DCL x 5
82			DFS x 5
83	2	Meathead	DFS x 5	4 sets. Work:Rest = 1:1.5
84			DMP X 5
85			DCL X 5
86			DFS X 5
87	3	Olympus	DSN X 5	4 sets. Work:Rest = 1:1.5
88			DFS X 5
89			DMP X 5
90			DFS X 5
91			DCL X 5
92			DFS X 5
93
94	Week 6	The Wolf	10/25/2021
95	Session	AO	Exercise	Notes
96	1	Swole	DCL x 5	5 sets. Work:Rest = 1:1.5
97			DFS x 5
98			DMP x 5
99			DCL x 5
100			DFS x 5