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Kettlebell Seeking feedback for my routine

donald.joyce3@gmail.

First Post
Hello all. So I'm not new to kettlebells, I've been training with them on and off for the last 7 years and in the past I've strictly followed Pavel's rite of passage routine. I took a break from the bells for a while and have gotten back into them but have gone off script with my routine. I spent some time working up to it and I really like what I've come up with, but I wanted to get some feedback to see if there is any area for improvement or if anything is overkill. Fitness goals are general, strong and fit. I climb in the off season.

I usually do a flowfit routine and light (12kg) windmills for warmups.

Day 1 - single bell, heavy weight
Ladders- goal is to work up to 5 ladders for 5 reps:

Single leg deadlift 1,2,3,2
Pistol 1,2,3,2
Press 1,2,3,2
Pullup 1,2,3,2

Day 2 rest

Day 3 - medium weight, double bells
A circuit. 5 sets of 3 reps. 3-5 min rest. Goal is to work up to 10 sets:

Deadlift x3
Clean x3
Lunges x3 each side
Front squat to press x3
Pushup x3
Hanging leg raise x1
Pullup x3

Day 4 rest

Day 5 light, single bell
leg focused circuit. 3 sets total

Single arm swing x5
Snatch x5
Overhead lunge x5
Single bell front squat x5
Switch sides

Then usually 2 days rest. Take a swing (pun intended) at some feedback. Looking forward to hearing from y'all.
 
donald.joyce3@gmail. said:
Hello all. So I'm not new to kettlebells, I've been training with them on and off for the last 7 years and in the past I've strictly followed Pavel's rite of passage routine. I took a break from the bells for a while and have gotten back into them but have gone off script with my routine. I spent some time working up to it and I really like what I've come up with, but I wanted to get some feedback to see if there is any area for improvement or if anything is overkill. Fitness goals are general, strong and fit. I climb in the off season.

I usually do a flowfit routine and light (12kg) windmills for warmups.

Day 1 - single bell, heavy weight
Ladders- goal is to work up to 5 ladders for 5 reps:

Single leg deadlift 1,2,3,2
Pistol 1,2,3,2
Press 1,2,3,2
Pullup 1,2,3,2

Day 2 rest

Day 3 - medium weight, double bells
A circuit. 5 sets of 3 reps. 3-5 min rest. Goal is to work up to 10 sets:

Deadlift x3
Clean x3
Lunges x3 each side
Front squat to press x3
Pushup x3
Hanging leg raise x1
Pullup x3

Day 4 rest

Day 5 light, single bell
leg focused circuit. 3 sets total

Single arm swing x5
Snatch x5
Overhead lunge x5
Single bell front squat x5
Switch sides

Then usually 2 days rest. Take a swing (pun intended) at some feedback. Looking forward to hearing from y'all.
Click to expand...
Looks solid, try it!
Day 3, DL, Cleans, Lunges, FrontSquat.
Is it all with bells or is there barbells involved?
 
Mark Limbaga said:
Quick questions:

What size bells are you using?
What are you looking to achieve with this plan?
Click to expand...
on day 1 I use a 20 kg for pressing and a 12kg for pistols/stiff leg deads

on day 3 i use a pair of 16kg for everything

on day 5 i use a single 16 kg - thinking about adding kb rows this day for some rear delt action

as far as my goal, like i said generally strong and fit, but i do climb in off season so i am trying to stay strong and flexible for that
 
donald.joyce3@gmail. said:
on day 1 I use a 20 kg for pressing and a 12kg for pistols/stiff leg deads

on day 3 i use a pair of 16kg for everything

on day 5 i use a single 16 kg - thinking about adding kb rows this day for some rear delt action

as far as my goal, like i said generally strong and fit, but i do climb in off season so i am trying to stay strong and flexible for that
Click to expand...
Ok now we can get cracking..

I would work on your climbing specific needs by climbing (specificity rules)

For the other stuff, try to keep it simple.. I'd say run kettlebell strong or the rite of passage..
 
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