Jacobcutt
Level 5 Valued Member
Team,
I am going on my third year of kettlebell training. I began with S&S on a 40lb bell. I acquired the 53 and the 72, cycling through S&S. Timeless Simple was achieved. For reference: 31 year old male, 148lbs (+- 2) 5'8", Lieutenant in the US Army.
Over the past eight - nine months, I experienced a new level of consistency after discovering Easy Strength through the Dan John Podcast and all the resources he offers. My workout 3-5 days a week consisted of an easy strength minded workout that evolved into the following:
Swings: 2 handed, sets of 12. 6-9 sets
Goblets: 5@53, 5@72, 5@40lbs. Mobility exercise. Flex the flexors
Clean and Press/Jerk One Hand: 3x3 Each Arm @ 53lbs
Wide Grip, Fat Grip Pullup Negatives: 5, 3, 2
BW Dips: 5 reps x2 sets
Parallel Bar Support Hold Straight Leg Raise (L-Sit Progression): 5 reps x2 sets
Dead Hang Knee Raise: One Set of 20
Turkish Get Up: 2 Each Arm @ 53lbs
The search for training optimization continues, however. The above is good, but it lacks a certain conditioning aspect that is necessary for the Army man who must perform any given moment in various unpredictable ways.
Enter The Snatch.
I have just performed my second Alactic + Aerobic minded snatch session. The aerobic strength combination is, dare I say, just what I have been looking for. I will say it is a formidable challenge, balancing the learning of excellent snatch technique and keeping the hands healthy.
I am currently working with the 40lb bell. I am going to keep the delta 20 principle in mind, allowing variation in time. The first session was 30 minutes EMOM of 5 snatches. The second session was 20 minutes of EMOM 6 snatches. Both these were manageable, heart rate never over 135. I intend on staying with this weight for some time to polish technique and build stronger hands. Eventually, maybe in a couple months, or when it makes sense, I'll move to the 53 pounder.
Weekly Programming
Weekday
Morning:
Army PT (Who knows? could be running hills or doing obstacle courses. Rucking, swimming, ultimate frisbee. All these things happen during this time. Sometimes I do not PT in the early AM. This is Army life.)
Lunch:
Snatches M, W, F
EZ Strength T, TH, SAT
Evening:
Rest and/or Disc Golf
I want to be a high performing generalist. I have learned that, more than anything, consistency is king. Educate yourself through experience and your program will refine itself to suit you.
I'll keep lurking here and picking out nuggets. I'm not sure I am looking for a specific response, just sharing my state and experience. I look forward towards the daily work. Strength training is an anchor in my life: one of the few things I am certain of every day. If you have any questions or comments, I am standing by.
Thanks for tuning in.
I am going on my third year of kettlebell training. I began with S&S on a 40lb bell. I acquired the 53 and the 72, cycling through S&S. Timeless Simple was achieved. For reference: 31 year old male, 148lbs (+- 2) 5'8", Lieutenant in the US Army.
Over the past eight - nine months, I experienced a new level of consistency after discovering Easy Strength through the Dan John Podcast and all the resources he offers. My workout 3-5 days a week consisted of an easy strength minded workout that evolved into the following:
Swings: 2 handed, sets of 12. 6-9 sets
Goblets: 5@53, 5@72, 5@40lbs. Mobility exercise. Flex the flexors
Clean and Press/Jerk One Hand: 3x3 Each Arm @ 53lbs
Wide Grip, Fat Grip Pullup Negatives: 5, 3, 2
BW Dips: 5 reps x2 sets
Parallel Bar Support Hold Straight Leg Raise (L-Sit Progression): 5 reps x2 sets
Dead Hang Knee Raise: One Set of 20
Turkish Get Up: 2 Each Arm @ 53lbs
The search for training optimization continues, however. The above is good, but it lacks a certain conditioning aspect that is necessary for the Army man who must perform any given moment in various unpredictable ways.
Enter The Snatch.
I have just performed my second Alactic + Aerobic minded snatch session. The aerobic strength combination is, dare I say, just what I have been looking for. I will say it is a formidable challenge, balancing the learning of excellent snatch technique and keeping the hands healthy.
I am currently working with the 40lb bell. I am going to keep the delta 20 principle in mind, allowing variation in time. The first session was 30 minutes EMOM of 5 snatches. The second session was 20 minutes of EMOM 6 snatches. Both these were manageable, heart rate never over 135. I intend on staying with this weight for some time to polish technique and build stronger hands. Eventually, maybe in a couple months, or when it makes sense, I'll move to the 53 pounder.
Weekly Programming
Weekday
Morning:
Army PT (Who knows? could be running hills or doing obstacle courses. Rucking, swimming, ultimate frisbee. All these things happen during this time. Sometimes I do not PT in the early AM. This is Army life.)
Lunch:
Snatches M, W, F
EZ Strength T, TH, SAT
Evening:
Rest and/or Disc Golf
I want to be a high performing generalist. I have learned that, more than anything, consistency is king. Educate yourself through experience and your program will refine itself to suit you.
I'll keep lurking here and picking out nuggets. I'm not sure I am looking for a specific response, just sharing my state and experience. I look forward towards the daily work. Strength training is an anchor in my life: one of the few things I am certain of every day. If you have any questions or comments, I am standing by.
Thanks for tuning in.