Sean M
Level 7 Valued Member
I will probably go with 28kg. 24 is snatch test bell for me; I can do 32kg for 7-8, but 28kg is a “goldilocks” snatch bell for me.
Kettlebell The King-Sized Killer
- Thread starter DrG
- Start date
DgNY
Level 2 Valued Member
Long Cycle of death...Where can I find that program?
Its part of Kettlebell Express by Geoff Neupert. The program is also referred to as Long Cycle 1.0 !
Adam Bell
Level 3 Valued Member
I ran phase 2 with a 28kg over The holidays this year. ( I was in need of a very simple single bell program , as I was travelling around and busy with holiday stuff) I though it was brutal. My HR monitor would confirm that it was brutal.
Regarding phase 2 - what kind of numbers were all of you putting up (per session) with phase 2 ?
3-6-9-12 ladders , 3-6-9 ladders?
I think I got between 140-150 reps in one session but most sessions were between 120–130.
I’d love to hear where people ended up.
Also anyone thought of running the giant 1.0,1.1,1.2 series with single snatch?
Regarding phase 2 - what kind of numbers were all of you putting up (per session) with phase 2 ?
3-6-9-12 ladders , 3-6-9 ladders?
I think I got between 140-150 reps in one session but most sessions were between 120–130.
I’d love to hear where people ended up.
Also anyone thought of running the giant 1.0,1.1,1.2 series with single snatch?
DgNY
Level 2 Valued Member
THanks so much!
mightstone2k
Level 6 Valued Member
Just did my first day with ladders to 12. Those sucked. 24kg was a solid 7-8 RM, and now I’m nearly doubling it. Gross. Straight sets in phase 3 will be the worst.
They will be hard but doable!
John Grahill
Level 8 Valued Member
Also anyone thought of running the giant 1.0,1.1,1.2 series with single snatch?
[/QUOTE]
Nope. But I did think of running the King Sized Killer with double bells.
[/QUOTE]
Nope. But I did think of running the King Sized Killer with double bells.
Nope. But I did think of running the King Sized Killer with double bells.
[/QUOTE]
Double snatching that would be rough... But a good way to get really good at it!
Double snatching that would be rough... But a good way to get really good at it!
[/QUOTE]
Man .. the volume will kill you .. especially towards the end of the program. Good to keep the bells reasonably light I suppose !!
Nope. But I did think of running the King Sized Killer with double bells.
[/QUOTE]
I think Double Snatches with Giant might work pretty well !! Don't remember seeing anyone trying it though.
I think Double Snatches with Giant might work pretty well !! Don't remember seeing anyone trying it though.
[/QUOTE]
Snatch before each press? I would sneak in a few sets whenever I feel strong
sizzlefuzz
Level 6 Valued Member
So many programs, so little time! KSK has me thinking... so does Front Squat Madness.... I had an idea based on the Fabio Zonin hypertrophy newsletter, but I think I might keep the programming to the professionals and stick with GN, he hasn't led me wrong yet.
Adam Bell
Level 3 Valued Member
Hi Everyone,
Anyone able to comment on the numbers they typically rack up in a session for phase 1 /2/3? My best was between 140-150 in phase 2….can’t remember the exact number. I remember thinking I must really suck at this because i’m supposed to do 100 reps with a 28 kg bell in 5 minutes to pass the SFG1 cert?
Anyone able to comment on the numbers they typically rack up in a session for phase 1 /2/3? My best was between 140-150 in phase 2….can’t remember the exact number. I remember thinking I must really suck at this because i’m supposed to do 100 reps with a 28 kg bell in 5 minutes to pass the SFG1 cert?
John Grahill
Level 8 Valued Member
I kind of look at it like the Giant, it'll be an individual thing based on a lot of factors such as weight selected, ability to snatch on the regular, conditioning, etc. Having said that, those numbers look good to me but It's been a long time since I've done it. I would say as long as you're improving each week you're on target!
Something to keep in mind is positivity. If the 28kg bell was your 7-8RM, but you need to be able to pass the snatch test with it, then the problem isn't that you suck, but that you need to get stronger. When you transform your 7-8RM bell from a 28kg to a 36kg, the 28kg will be something you can easily do for sets of 10. "I suck" and "this is going to suck" can be replaced with "this is/will be hard" - small mental shift, but it has made a difference for me in how I approach things. (As I tell my son - and myself! - just because it is hard doesn't mean you can't learn to do it.) It is a different mental train. Anyways don't be discouraged!
Sean M
Level 7 Valued Member
KSK-adjacent, but I’ve been doing Long Cycle of Death the past few weeks, one-arm 28kg. Same program (sets/reps), just OALC instead of snatch.
In the 1-5 ladder phase I’ve done 40-44 reps/arm. The 1-4 ladder day is the sweet spot of efficiency (that’s when I’ve gotten the most reps in the timeframe).
In the 1-5 ladder phase I’ve done 40-44 reps/arm. The 1-4 ladder day is the sweet spot of efficiency (that’s when I’ve gotten the most reps in the timeframe).
Adam Bell
Level 3 Valued Member
@John K you are spot on with this. This is exactly how I achieved the simple standard. Whenever I got bored I added weight- even if it was just a single day with that weight, and then backing down. Once I got to doing a 40kg in all my S&S sessions , I could achieve the 32kg timed test anytime I wanted.
Just to clarify for everyone here - I never ran the whole program; I simply ran phase 2 for the prescribed 3 weeks. To be honest the 28kg was a bell I could snatch for 12-15 reps without much problem. Still it was a tough 3 weeks.
Adam Bell
Level 3 Valued Member
Further to above…i’m really thinking about going at this with a 32kg. I just re-read the program in express 2020 - It does nt say much about structuring rest between rungs or not putting the bell down between hands at least for the original 1.0 program.
I don’t think that in phase 2 , going 12 reps left-switch on the fly -12 reps right would be doable with a 32. I will test later today but i’m pretty sure I can put up the 32 for 10 reps a side with a rep or 2 in the tank.
I want to run KSK , but part of me also thinks using the giant template 1.0, 1.1,1.2 would be totally great for a 32kg snatch. It would definitely be easier, and possibly just as effective? Maybe?
When I ran the Giant 1.0,1.0,1.2 last summer I very much enjoyed the week 4 deload. Or week 4 as a “no pressure” week….And it was necessary.
Looks like it would be hard to incorporate this into KSK as it consists of 3 week blocks (as opposed to 4 week blocks like the giant)
In any case the first block of KSK really interests me. There is a lot of putting the bell down and picking it back up. Anyone who has done training blocks with lots and lots of low rep sets understands the systemic hit that happens. Anyone here done Dry Fighting Weight sets of 1 ? Thats what I imagine phase one of KSK is like.
I dont like to mess with Geoff’s programs so I’m either going to run KSK with a 32, or The Giant with 1.0-1.1-1.2 snatching a single 32- Although snatching instead of C& P may already count as messing with Geoff’s program.
Thinking on it….
I don’t think that in phase 2 , going 12 reps left-switch on the fly -12 reps right would be doable with a 32. I will test later today but i’m pretty sure I can put up the 32 for 10 reps a side with a rep or 2 in the tank.
I want to run KSK , but part of me also thinks using the giant template 1.0, 1.1,1.2 would be totally great for a 32kg snatch. It would definitely be easier, and possibly just as effective? Maybe?
When I ran the Giant 1.0,1.0,1.2 last summer I very much enjoyed the week 4 deload. Or week 4 as a “no pressure” week….And it was necessary.
Looks like it would be hard to incorporate this into KSK as it consists of 3 week blocks (as opposed to 4 week blocks like the giant)
In any case the first block of KSK really interests me. There is a lot of putting the bell down and picking it back up. Anyone who has done training blocks with lots and lots of low rep sets understands the systemic hit that happens. Anyone here done Dry Fighting Weight sets of 1 ? Thats what I imagine phase one of KSK is like.
I dont like to mess with Geoff’s programs so I’m either going to run KSK with a 32, or The Giant with 1.0-1.1-1.2 snatching a single 32- Although snatching instead of C& P may already count as messing with Geoff’s program.
Thinking on it….
John Grahill
Level 8 Valued Member
All things change/evolve. I remember agonizing over what bell I would use for KSK. I ended up using a 32. I felt like the should go heavier. But
I justified it (the 32) for exactly the reason mentioned...looking ahead to phase 3. Turns out it was a great choice! Sets of above 12 sucked for sure.
Recently I looked at Geoff's website. ..Chasing Strength and he gives away some free workouts in his 102 workouts for download. He mentions the king sized killer or at least a version of it. He suggests using a "heavyish" kettlebell. I like this.
As a matter of fact a 32 is still "heavyish" for me in the single arm snatch going left then right without putting the bell down between sides!
Having said this, I'm gonna take a break from pressing as often as I do and start the KSK on Monday with the 32 as I wanna jump start some loss of chub! It worked well for me in that regard in 2019!
Looking forward to this.
I justified it (the 32) for exactly the reason mentioned...looking ahead to phase 3. Turns out it was a great choice! Sets of above 12 sucked for sure.
Recently I looked at Geoff's website. ..Chasing Strength and he gives away some free workouts in his 102 workouts for download. He mentions the king sized killer or at least a version of it. He suggests using a "heavyish" kettlebell. I like this.
As a matter of fact a 32 is still "heavyish" for me in the single arm snatch going left then right without putting the bell down between sides!
Having said this, I'm gonna take a break from pressing as often as I do and start the KSK on Monday with the 32 as I wanna jump start some loss of chub! It worked well for me in that regard in 2019!
Looking forward to this.
Last edited: