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It ain't much, but its honest work

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Week 4
Program: Kettlebell Muscle
Day: Medium
Move Prep
Three Rounds of: Bottom Up Goblet Squat 5x20kg, Halo to left 10x20kg, Fench Press 2x20kg, Halo to right 10x20kg - did it as one successive movement or "giant set" in BB terms, i.e. Five Squats, Ten Halos left, Two French Presses, Ten Halos right, rest&repeat two more times
Main Program: DHP, DSN, DMP, FSQ
Sets: 5
Reps: 5
Rest 90 seconds between rounds

Rest periods cut short by 30 sec and it shows

So far So good :)
 
Our School of Strength and Conditioning KB5 Gym Bratislava has issued a "challenge" for August - 31 days of Crawling :)
Crawl with us for five minutes every day - everyday we post different version of crawling on our social media (instagram Login • Instagram and facebook). We have started with baby crawl (1.8.); baby crawl - marching on place (2.8.);baby crawl knees up (3.8.)
 
Week 4
Program: Kettlebell Muscle
Day: Easy
Move Prep
Three Rounds of: Bottom Up Goblet Squat 5x20kg, Halo to left 10x20kg, Fench Press 2x20kg, Halo to right 10x20kg - did it as one successive movement or "giant set" in BB terms, i.e. Five Squats, Ten Halos left, Two French Presses, Ten Halos right, rest&repeat two more times
Main Program: DSW, DSN, SSP
Sets: 5
Reps: 5
Rest 75 seconds between rounds
 
Week 4
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg, SF Glute Bridge 10x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard
Main Program: DCL, DMP, DFSQ, DPP, DFSQ, 2x20kg
Sets: 4
Reps: 5
Rest 90 seconds between rounds
 
Week 5
Program: Kettlebell Muscle
Day: Medium
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Single Leg Glute Bridge (10+10), Halo5x20kg
Main Program: DHP, DSN, DMP, FSQ
Sets: 6
Reps: 5
Rest 90 seconds between rounds

Double High Pull: kind of struggling with this one, any suggestions or cues ?
 
Week 5
Program: Kettlebell Muscle
Day: Easy
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Single Leg Glute Bridge (10+10), Halo5x20kg
Main Program: DSW, DSN, SSP
Sets: 6
Reps: 5
Rest 75 seconds between rounds
 
Week 5
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg, SF Glute Bridge 10x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard
Main Program: DCL, DMP, DFSQ, DPP, DFSQ, 2x20kg
Sets: 5
Reps: 5
Rest 90 seconds between rounds
 
Week 6
Program: Kettlebell Muscle
Day: Medium
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Halo10x20
Main Program: DHP, DSN, DMP, FSQ
Sets: 7
Reps: 5
Rest 90 seconds between rounds

UPDATE: Two 20s proved to be too much of weight. Decided to drop to two 16s. Todays session felt much, much better (technique and explosiveness improved).
I did the strength test before starting the program - pressed 2x20 12 times - tech max, however the accumulating metabolic stress and duration of the individual sets kicked my butt. So taking two steps back in order to take three forward :)
 
Week 6
Program: Kettlebell Muscle
Day: Easy
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Single Leg Glute Bridge (10+10), Halo5x20kg
Main Program: DSW, DSN, SSP
Sets: 7
Reps: 5
Rest 75 seconds between rounds
 
Week 6
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg, SF Glute Bridge 10x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard
Main Program: DCL, DMP, DFSQ, DPP, DFSQ, 2x16kg
Sets: 6
Reps: 5
Rest 90 seconds between rounds

Gained two kg after six week of program. Currently at 85 kg. Clean eating, lots of carbs protein and fat. Carbs mainly before and after training. 6 more weeks ahead :)
 

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Week 7
Program: Kettlebell Muscle
Day: Medium (24.8.)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Halo10x20
Main Program: DHP, DCL+DMP, DSN, DFSQ
Sets: 3
Reps: 5
Rest 120 seconds between rounds

25.8. - Successfully defended my PhD thesis and earned PhD in ethnology and cultural anthropology :)

Week 7
Program: Kettlebell Muscle
Day: Easy (26.8.)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Halo10x20
Main Program: DHP, DSN, SSP
Sets: 4
Reps: 5
Rest 90 seconds between rounds
 
Week 7
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard (28.8.)
Main Program: DFSQ, DSN, DMP, DCL+DPP, DFSQ, 2x16kg
Sets: 3
Reps: 5
Rest 150 seconds between rounds
 
Week 7
Program: Kettlebell Muscle
Day: Medium (31.8.)
Move Prep
Three Rounds of: Single Leg Deadlift 5+5, Goblet Squat 5x20kg, Get Up 1+1
Main Program: DHP, DCL+DMP, DSN, DFSQ
Sets: 4
Reps: 5
Rest 120 seconds between rounds
 
Week 8
Program: Kettlebell Muscle
Day: Easy (2.9.)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg
Main Program: DHP, DSN, SSP
Sets: 5
Reps: 5
Rest 90 seconds between rounds
 
Week 8
Move Prep
Three Rounds of: Goblet Squat 5x24kg, Get Up 1+1x24kg
Program: Kettlebell Muscle
Day: Hard (4.9. 2020)
Main Program: DFSQ, DSN, DMP, DCL+DPP, DFSQ, 2x16kg
Sets: 4
Reps: 5
Reps total per exercise: 20
Reps total per practice: 120
Rest 150 seconds between rounds
 
Week 9
Program: Kettlebell Muscle
Day: Medium (7.9. 2020)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Get Up 1+1
Main Program: DHP, DCL+DMP, DSN, DFSQ
Sets: 5
Reps: 5
Rest 120 seconds between rounds

Short&Sweaty session :)
 
Week 9
Program: Kettlebell Muscle
Day: Easy (9.9.)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Get Up 1+1
Main Program: DHP, DSN, SSP
Sets: 6
Reps: 5
Rest 90 seconds between rounds
 
Week 9
Move Prep
Three Rounds of: Goblet Squat 5x24kg, Get Up 1+1x24kg
Program: Kettlebell Muscle
Day: Hard (11.9. 2020)
Main Program: DFSQ, DSN, DMP, DCL+DPP, DFSQ, 2x16kg
Sets: 5
Reps: 5
Reps total per exercise: 20
Reps total per practice: 120
Rest 150 seconds between rounds

Week 10
Program: Kettlebell Muscle
Day: Medium (14.9. 2020)
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Get Up 1+1
Main Program: DHP, DCL+DMP, DSN, DFSQ
Sets: 4
Reps: 5
Rest 90 seconds between rounds

Instructor profile: Official Instructor
 
Sorry, been slacking on the log, not training :) New Job among other things.

Today finished 11th week of KB Muscle
Week 11
Move Prep
Three Rounds of: Goblet Squat 5x24kg, Get Up 1+1x24kg
Program: Kettlebell Muscle
Day: Hard (25.9. 2020)
Main Program: DFSQ, DSN, DMP, DCL+DPP, DFSQ, 2x16kg
Sets: 4
Rest 120 seconds between rounds
Reps total per practice: 120
 
Hello there

Yesterday I've Finished 12th week of KB Muscle
Week 12
Move Prep
Three Rounds of: Goblet Squat 5x24kg, Get Up 1+1x24kg
Program: Kettlebell Muscle
Day: Hard (25.9. 2020)
Main Program: DFSQ, DSN, DMP, DCL+DPP, DFSQ, 2x16kg
Sets: 5
Rest 120 seconds between rounds

The program itself is demanding, even if individual sessions are "short". Packed on some muscle on upper traps, delts, torso gotten thicker as well as quads and glutes. Biggest improvement however occured in muscle density and improved work capacity.

What's next? Maybe gonna re-run the program with double 20s, work for that 1/2 BW Press ? Soju&Tuba, Modified ROP or double Press? KB STRONG!

I am also considering doing Easy Strenght with kettlebells (Double FSQ, Double Clean, Double Pres, Ring Rows and Carries) with advanced athlete warm up recommended by (1-5 GU, 15-25 GSQ, 75-12O swings).
 
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