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Kettlebell "Giant 1.0"

BrianCF

Level 7 Valued Member
Great work everyone! The program works! Laid up with Morton's Neuroma in my foot. Need to see the podiatrist Monday. Also, shoulder has been balky for a long time. Seeing an orthopedist in 2 weeks. Will be back in business soon. For now, yoga and some light machine lifting .
 

John Grahill

Level 7 Valued Member
Great work everyone! The program works! Laid up with Morton's Neuroma in my foot. Need to see the podiatrist Monday. Also, shoulder has been balky for a long time. Seeing an orthopedist in 2 weeks. Will be back in business soon. For now, yoga and some light machine lifting .
Good luck Brian...recovery for those of us who are let's just say older than some, we need recovery time!
 

Gypsyplumber

Level 6 Valued Member
Just finished week 3 of 3.0 single 32 and I loved the Friday’s where I upped it to a 36 for single reps. I felt strong all week. I only added a few sets each week but I feel awesome. Also noticed more work in my upper chest doing a single press. I plan to check my rep max with double 32s after I complete next weeks deload week. Still can’t get over how strong I feel in other areas of my life since running the Giant. Also, did some 1 hand swings with the 32 and they just felt strong in comparison to before I began the Giant. I keep saying I’m gonna do something else but I start missing the Giant.
 

John Grahill

Level 7 Valued Member
Just finished week 3 of 3.0 single 32 and I loved the Friday’s where I upped it to a 36 for single reps. I felt strong all week. I only added a few sets each week but I feel awesome. Also noticed more work in my upper chest doing a single press. I plan to check my rep max with double 32s after I complete next weeks deload week. Still can’t get over how strong I feel in other areas of my life since running the Giant. Also, did some 1 hand swings with the 32 and they just felt strong in comparison to before I began the Giant. I keep saying I’m gonna do something else but I start missing the Giant.
@Gypsyplumber I'm truly curious to see how the single bell work has effected your double bell work (or is it affected, I always get confused ....my mom was a librarian and always scolded me for grammatical mistakes!! )

I frequently found my double press/clean and press improved after a bout of the ROP or other single bell work. I have read that single bell work doesn't usually translate to better double bell work but I've never been typical in anything!
 

SUOMI-PUKU

Level 5 Valued Member
Just finished week 3 of 3.0 single 32 and I loved the Friday’s where I upped it to a 36 for single reps. I felt strong all week. I only added a few sets each week but I feel awesome. Also noticed more work in my upper chest doing a single press. I plan to check my rep max with double 32s after I complete next weeks deload week. Still can’t get over how strong I feel in other areas of my life since running the Giant. Also, did some 1 hand swings with the 32 and they just felt strong in comparison to before I began the Giant. I keep saying I’m gonna do something else but I start missing the Giant.
How are you performing the single bell work? Do you do L+R in one set with a hand switch or do you do L rest R rest etc
 

Dimitri87

Level 2 Valued Member
Yesterday I finished my second heavy day of the Giant 1.0. Last week I got 66 reps (with a 16 and 20 kg because my 2nd 20kg bell hadn't arrived yet) and this week I did 72 reps with 2x20kg. This is my first doubled program ever; it feels good and I think I'll do more double programs in the future.
I have a question: Maybe I'm butchering the program, but has anyone have experience with adding a ballistic exercise / conditioning part? Like adding a ROP-like program with 2 dice rolls for the duration and snatches on the light day and swings on the medium and heavy days at the end of the Giant session.
 

Steve W.

Level 8 Valued Member
this week I did 72 reps with 2x20kg...
I have a question: Maybe I'm butchering the program, but has anyone have experience with adding a ballistic exercise / conditioning part?
You just did 72 ballistic reps with 40kg.

Sure you can add additional ballistics, but you have to be very careful about calibrating it with recovery. More is not always better.

Low intensity (such as MAF-level) sustained locomotive cardio makes a good complement to The Giant.
 

John Grahill

Level 7 Valued Member
You just did 72 ballistic reps with 40kg.

Sure you can add additional ballistics, but you have to be very careful about calibrating it with recovery. More is not always better.

Low intensity (such as MAF-level) sustained locomotive cardio makes a good complement to The Giant.
Steve's right for sure. Remember even though it's got autoregulation it's still a density protocol so conditioning is built in. If in doubt, try a heavier set of bells!
 

Gypsyplumber

Level 6 Valued Member
@Gypsyplumber I'm truly curious to see how the single bell work has effected your double bell work (or is it affected, I always get confused ....my mom was a librarian and always scolded me for grammatical mistakes!! )

I frequently found my double press/clean and press improved after a bout of the ROP or other single bell work. I have read that single bell work doesn't usually translate to better double bell work but I've never been typical in anything!
I’m interested too lol. I would like to be able to run 1.0 with double 32s next but we’ll see where I’m at.
 

John K

Level 7 Valued Member
Certified Instructor
I have a question: Maybe I'm butchering the program, but has anyone have experience with adding a ballistic exercise / conditioning part? Like adding a ROP-like program with 2 dice rolls for the duration and snatches on the light day and swings on the medium and heavy days at the end of the Giant session.
I had the bright idea of doing 20 min Giant + 20 min snatching.

It was an awful idea.

I believe @Alexander Halford has been playing around with combining Giant and Q&D snatches. Perhaps he can share what he has found. But be warned, that man has android work capacity in spades...
 

Gypsyplumber

Level 6 Valued Member
I had the bright idea of doing 20 min Giant + 20 min snatching.

It was an awful idea.

I believe @Alexander Halford has been playing around with combining Giant and Q&D snatches. Perhaps he can share what he has found. But be warned, that man has android work capacity in spades...
I imagine that would be similar to the total tension complex and finishing with a 5 min snatch test. I would be blasted on those days and that’s only 5 min of snatching.
 

Alexander Halford

Level 7 Valued Member
Combining G3 & Q&D on different days is a very hard cycle. Q&D days should be stripped off the rolling dice thing and adapted to what you can do, leaving some fuel for the next G3 day. Or, preferably, like I would do it next time, going down half-a-size in the Q&D bell weight. Also there's to mention that I'm 46 yo with a full job schedule and busy life, so probably someone younger and stronger or someone, who's daily job is in fitness area, will pass this cycle easier.
@John K, you're way overestimate my capacity, my friend, thank you for the kind words.
 

John Grahill

Level 7 Valued Member
I had the bright idea of doing 20 min Giant + 20 min snatching.

It was an awful idea.

I believe @Alexander Halford has been playing around with combining Giant and Q&D snatches. Perhaps he can share what he has found. But be warned, that man has android work capacity in spades...
I thought the suggested combo was two days of Stro n g and 2 days of Q&D.

Would be interested to see the results .
 

John K

Level 7 Valued Member
Certified Instructor
I thought the suggested combo was two days of Stro n g and 2 days of Q&D.

Would be interested to see the results .
Yes, I believe Geoff gave that a pass. I want to run that after my SFG, remind me in April that I want to do this.
 

mvikred

Level 5 Valued Member
Yes, I believe Geoff gave that a pass.
you mean .. a thumbs up or a thumbs down?

I am currently doing 3 days of strong and 3 days of swing hard 1.0 ... there are days when I feel fatigue catches up .. so i take the intensity down by a lot to recover. Maybe 2 days per week per program might be good for me too.
 

John K

Level 7 Valued Member
Certified Instructor
you mean .. a thumbs up or a thumbs down?

I am currently doing 3 days of strong and 3 days of swing hard 1.0 ... there are days when I feel fatigue catches up .. so i take the intensity down by a lot to recover. Maybe 2 days per week per program might be good for me too.
Check it here.
 

Kev

Level 6 Valued Member
More results from the Giant. I’ve basically been strictly running the Giant since May. I tested my push press max today and was able to get the 40kg up! This would not be possible for me 8 months ago. I almost got it with a strict military press but failed 3/4 the way up. Also tested my 1 hand swings and snatches. I was able to do both with 32kg…this is more proof that the Giant can transfer over other lifts. Here’s some proof!



Aye I snatched my 32kg the other day and it not only flew up but everything felt solid, grip, lockout, shoulder deep in the socket all my technique. I’ve always been able to snatch a 32kg, straight out the box even but the difference was noticeable in every way. I’m in the last week of 1.2 with double 25kg.
 

Kev

Level 6 Valued Member
Another under appreciated value of one arm clean and presses in my humble opinion is muscle gain. I'm in agreement with Dan John who favors one arm presses for muscle growth. Every time I've run the ROP pressing program I've grown muscle.
I think it's most likely longer time under tension.
I like one arm C+P or push press or jerk. Totally different stimulus to using doubles.
 

Kev

Level 6 Valued Member
I’ve seen the giant listed as “the giant” in Geoffs “103” workouts but this is news to me that the Giant can be run with single bells. Bloody good news as I still only have a single 40kg, 48kg and 56kg respectively and was wondering about getting another 40kg when I finish with double 32kg!!! I’ll just run it one armed.
 
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