From GS to QD

Valentijn

Double-Digit Post Count
18/11/19:

Kettlebell Long Cycle Training:

3 sets x 2 min. with 1,5 min. rest. + 1 set of 1 min.

For Kettlebell Sport I'm following a program from Thierry Sanchez which consist of 29 levels in a step cycle format (own the time, before you progress to the next level).
 

Valentijn

Double-Digit Post Count
19/11/19

Simple and Sinister:

Warmup; 3x5 goblet squats

10/10 Swings x 32kg
5/1 Getups x 32kg

Nothing special, still working on owning the weight and focusing on my breathing as explained in the book.
 

Valentijn

Double-Digit Post Count
20/11/2019

Warm Up:

3 min. Jump Rope

Kettlebell Long Cycle Training:

3 sets x 2 min. with 1,5 min. rest. + 1 set of 1 min.
 

Valentijn

Double-Digit Post Count
After reading The Quick and the Dead again last night, I decided to try the Swing & Push-up plan today.

I rolled the dice and did the 5/4 plan for 80 reps with 32kg.

Really, really enjoyed the training and now I am considering replacing S&S with Q&D.
 

Valentijn

Double-Digit Post Count
24/11/2019

I've decided on Q&D instead of S&S.

Warm Up:

3 min. Jump Rope

Dice Roll: 1+1+6 which means:

5/4 for 40 total

OHS x 28kg
Pushups
 
Last edited:

Valentijn

Double-Digit Post Count
25/11/2019

Warm Up:

3 min. Jump Rope

Kettlebell Long Cycle Training:

2 sets x 3 min. with 1,5 min. rest. + 1 set of 1 min.
 

Valentijn

Double-Digit Post Count
26/11/2019

Warm Up:

3 min. Jump Rope

Dice Roll: 5+4+3 which means:

80 total reps in a 10/2 format

THS x 32kg
Pushups
 

Valentijn

Double-Digit Post Count
28/11/2019

Warm Up:

3 min. Jump Rope

Dice Roll: 5+3+2 which means:

80 total reps in a 5/4 format

THS x 32kg
Pushups

This is my second week of Q&D and I'm really enjoy it.
 

Valentijn

Double-Digit Post Count
01/12/2019

Warm Up:

3 min. Jump Rope

Dice Roll: 4+2+2 which means:

80 total reps in a 5/4 format

THS x 32kg
Pushups
 

Valentijn

Double-Digit Post Count
03/12/2019

Warm Up:

3 min. Jump Rope

Dice Roll: 3+1+5 which means:

60 total reps in a 5/4 format

OHS x 28kg
Pushups

Later that evening:

Standing Ab Wheel Rollouts: 3x1

Kettlebell Militairy Press: 3x1x28kg
 

Valentijn

Double-Digit Post Count
05/12/2019

Warm Up

3x5x16kg Halos
3x5x28kg Goblet Squats

Dice Roll: 3+1+3 which means:

60 total reps in a 5/4 format

THS x 32kg
Pushups
 
Last edited:

Valentijn

Double-Digit Post Count
Today was the start on my fourth week of Q&D

08/12/2019

Warm Up

3x5x28kg Goblet Squats

Dice Roll: 2+1+5 which means:

60 total reps in a 5/4 format

OHS x 32kg
Pushups on fist
 
Last edited:

Valentijn

Double-Digit Post Count
09/12/2019

TGU

4x1x28kg
1x1x32kg

and some very easy jumprope and pullups.

I keep doing the TGU's on the 'off days' to keep my S&S training in check.
 

Valentijn

Double-Digit Post Count
This by far my favorite program:

1. Literally every training is different, but still the same. (Great for my training add)

2. Only two moving parts, but never boring. (After achieving Simple, the thought of doing swings and get-ups on a daily basis and training for GS, wanted me to put a bullet through my head).

3. F#cking convenient. Just your bodyweight and a kettlebell.

4. Better results in less time. I didn't test my VO2max, but I did have my fat percentage measured today. I compared this with last year when I trained a lot more (with kettlebells, S&S and GS to be precise). And lo and behold, I went from 12% to 10% while getting stronger and better conditioned. And I'm just getting started on the 4th week of Q&D (!)

5. Geoff Neupert was right; this book truly is Pavel's Magnum Opus.

6. Here I am. 37 years old, injury free, rocking a solid six pack, training 30 minutes tops a day. Life is good!

Thank you Pavel!
 

Valentijn

Double-Digit Post Count
10/12/2019

Warm Up:

2 min. Jump Rope

Dice Roll: 4+5+2 which means:

80 total reps in a 10/2 format

THS x 32kg
Pushups on fist
 
Top Bottom