Been off for two months due to an injury on my core, now I'm getting back using this routine (as I don't feel confident doing 34kgs TGU right now) started first day today using the 24kgs bell.
Did crawling for 10 minutes as warm up.
I think if I remember it correctly the reps of the press ladders increase as time goes on?? Like 5 to 1 becomes 6 to 1 or some such??? More reps per 8 minute group as time moves on....
Just did the second session (presses and pull-ups, 3 descending ladders 5,4,3,2,1).
Used a 16kg KB, and managed the first 2 sets and all the presses on the 3rd set, then failed on the 3 pull-ups, then stopped.
What do people suggest for this? Drop the weight to 12kg for both the presses and pull-ups, or stay at 16kg for the presses and go to 12kg just the pull-ups? 12kg for the presses would be pretty easy for me.
Can‘t you just do days A+B on the same day? First presses, then swings to finish the day? One day of easy jogging if you have more time?I'm finished on my 4th week now, was good and felt solid. Looking forward to my last week next week then I've have a week off a start a new program.
Been solid with the 16kg on presses and weighted pull-ups. As mentioned above I changed the press/pull-up ladders a bit, now maximum in one of the press/pull-up sessions is 4 ladders of 5 down to 1 for a total of 60 presses and 60 pull-ups a session which I'm happy with. Swings max will be 28 x 7 EMOM in the last swing session next week which totals 196 swings in 28 mins, although it's pretty steady so makes me feel like I need to get a 44kg KB for swings and goblet squats.
Debating what to do next. I have an eight week block. Can't maintain 6 session a week which this has been, need to drop to 4 sessions really, either 3 KB sessions and a run, or maybe 4 KB. Been thinking maybe Clean & Press & Squat (Dan John's armour building) complex (5x5) with progressive ladder type loading and then swings (some EMOM variation, maybe the Q&D type thing of 5 every 30 seconds). Either combined into 1 workout 3 times a week, or 2 separate ones twice a week each.
Can‘t you just do days A+B on the same day? First presses, then swings to finish the day? One day of easy jogging if you have more time?
Everything you say is correct!To Whom it May Concern: Hello!
I give up, and humbly request some help deciphering this workout. Here is it copied again....
DIRECTIONS
A - Kettlebell Swings
Each Swing workout starts with 3x5 Goblet Squats, 60s rest.
Swings are seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.
B - Kettlebell Presses and Pullups
Set a timer to beep every 8min. When it beeps, start your press set. Clean a 6-8RM kettlebell once and press it 5 times with your left. Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. This was one set.
Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.
Workout A, I get. It's an 10min EMOM, so...
1min: 7 swings, rest for the remainder of the minute
2min: 7 swings, rest for the remainder of the minute
repeat for 10min, total of 70 swings.
Workout B. I've over thought this so much, I finally gave up and registered to be a member in hopes of cracking the code. I'm equal parts defeated that I don't think I've figured it out, and excited to finally have this riddle solved.
So, here's my guess....
Set an 8min timer.
Right hand 5 presses, Left hand 5 presses
Right hand 4 presses, Left hand 4 presses
Right hand 3 presses, Left hand 3 presses
Right hand 2 presses, Left hand 2 presses
Right hand 1 press, Left hand 1 press
Pause a bit
Pullups: do 5, then come off the bar
Pullups; do 4, then come off the bar
Pullups: do 3, then come off the bar
Pullups: do 2, then come of the bar
Pullups do 1, then come of the bar
And you try and get that all done in the 8min?
When the timer beeps for the second interval of 8min, you do the above again?
Eventually, you do the above 3 times? That's the 3 sets that are described? So it's ballpark a 24min workout?
Thanks in advance for any help.