ShawnyUT
Level 7 Valued Member
After training with single KBs for a few years, I have decided to give doubles a try. I started with S&S and got to simple. I then did some A&A snatch work for a while. I'm 43 years old and had a back injury a number of years ago while I was in the Army (not while using KBs). KB work has done wonders in restoring functionality.
I tried the "wolf" complex from @Geoff Neupert "More Kettlebell Muscle" and it smoked me. I've never done doubles and I think MKM is a little too advanced for me at this point. I could go down in weight, but I only have a pair of 24kg. There are other complexes in MKM that would probably be a better starting point. But, right now I just want to do C&P and FS as the foundation for my work.
Instead I'm going to give "Dry Fighting Weight" a go. Yesterday, I did a test run and I think this will be great for the next five weeks. I looked at total tension complex and the Dan John Armor building complex, but I think DFW is where I will start. I'll do another practice run tomorrow, and start the structured program on Monday. Here is what I did yesterday:
Pair of 24 kg.
25 minutes, 2 reps per set.
2x Clean and press, short rest, 2x Front Squat. Did not set out to do EMOM, but that is about what it worked out to. I just rested as needed, without pushing too hard. I did 12 sets each. So 24 reps of clean and press and 24 front squats (plus the additional 12 cleans to get into the rack position for the squats).
I followed this up with 20 more minutes of pull up drills, 80 lb bearhug carry, 32 kg swings and 24 kg snatches. Goal here was to get in some explosive work, fill in gaps, and burn off some free fatty acids.
Plan is to do Dry Fighting Weight three times per week, with the added explosive work at the end. All other days will be recovery with walking plus minimal mobility work.
Goal for this program is to master double KB technique in the C&P/FS, to get stronger, and lose some fat. The new challenge of this has me reinvigorated. I feel very excited to train.
If anyone has any ideas for me while I try this out for the next few weeks, I would love to hear them. Will keep you posted on my experience.
I tried the "wolf" complex from @Geoff Neupert "More Kettlebell Muscle" and it smoked me. I've never done doubles and I think MKM is a little too advanced for me at this point. I could go down in weight, but I only have a pair of 24kg. There are other complexes in MKM that would probably be a better starting point. But, right now I just want to do C&P and FS as the foundation for my work.
Instead I'm going to give "Dry Fighting Weight" a go. Yesterday, I did a test run and I think this will be great for the next five weeks. I looked at total tension complex and the Dan John Armor building complex, but I think DFW is where I will start. I'll do another practice run tomorrow, and start the structured program on Monday. Here is what I did yesterday:
Pair of 24 kg.
25 minutes, 2 reps per set.
2x Clean and press, short rest, 2x Front Squat. Did not set out to do EMOM, but that is about what it worked out to. I just rested as needed, without pushing too hard. I did 12 sets each. So 24 reps of clean and press and 24 front squats (plus the additional 12 cleans to get into the rack position for the squats).
I followed this up with 20 more minutes of pull up drills, 80 lb bearhug carry, 32 kg swings and 24 kg snatches. Goal here was to get in some explosive work, fill in gaps, and burn off some free fatty acids.
Plan is to do Dry Fighting Weight three times per week, with the added explosive work at the end. All other days will be recovery with walking plus minimal mobility work.
Goal for this program is to master double KB technique in the C&P/FS, to get stronger, and lose some fat. The new challenge of this has me reinvigorated. I feel very excited to train.
If anyone has any ideas for me while I try this out for the next few weeks, I would love to hear them. Will keep you posted on my experience.
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