"I Achieved S & S Simple! Here's My Story"

Ben H

Double-Digit Post Count
View attachment 8846
After a few more weeks' steady practice I had another clean shot at the Simple test, with no timing messups this time.

Since running the ROP ladder progression with 18.5 and then 21kg weights (16kg bell + 1-2 2.5kg plates) I can also now strictly press the 24kg for singles on both sides. I have a very big bike race coming up so I'm tapering now, but I'll run Soju & Tuba when that's out of the way and see how it goes.
An update after about six months more practice... the Silk Road Mountain Race went well for me, finishing 39th and setting the singlespeed record. I feel like I owed the majority of my fitness and resilience to my kettlebell training. Tapering, racing and recovering took about five weeks out of my daily practice altogether and reset a lot of my gains - I also lost about 10% BW from exertion and food poisoning mid-race.

I had a Thai boxing bout coming up so I spent September and October doing 2h 32kg swings to build power (not to mention mass) with less demands on my grip. Altogether, it wasn't until the 30th December that I re-tested Simple again, hitting 202 BPM in the process.

I'm posting mainly to emphasise the value I've gotten from milking every bit of benefit from training to and at the Simple level rather than rushing to add weight. My performance on the last test was incomparably better than on my first attempt.

I credit this slow base-building approach with the success I've had going forward. Looking at my log I'm amazed to see it's taken me just 8 S&S style sessions to go from swinging the 40kg for the first time (one 10 rep set each hand, among the other 32kg sets) to achieving what you could call "Timeless Solid". This is with regular use of chalk, which hasn't been necessary at the 32kg level for months, but still.

These days I'm training S&S style every other day, alternated with a pullup/press day. My military press 1RM is at a modest 26.5kg L, 29kg R after another Soju & Tuba cycle, and I'm now doing a cycle on the bent press (26.5kg - my psyched 1RM is 32kg each side but I feel like I'm taking risks at that weight) to see if that fills in some gaps and helps in the long run. Pull-ups, I hit a plateau at 12 doing the Fighter Pullup Program, combined with more elbow pain than seemed sensible. I'm now up to a 14RM after switching to towel pull-ups - the pain is gone and the forearms have never been better. 25 is the goal.

Keep at it, comrades.
 

Alexander Halford

More than 300 posts
Hi, everyone. Another one here.

Male, 43 yo, 184 cm / 89 kg.
Sports background: Strength training (mainly barbell), ~5 years without breaks.
Kettlebell background: ~6 months in the first half of 2018, including daily course with SGF specialist, 3 months and going since Dec'19.
Preparation: S&S practice with 24kg in 2018. S&S and Q&D in 2019-2020, with 32-36kg for 1HS and (lately) 48 kg 2HS; 24 kg, 32 kg and lately 36kg for TGU. I was also running since April'19, different distances up to half-marathon, doing ~25-30 km a week at the warm weather, and ~10-15 at the winter.
I achieved Timeless Simple a couple of weeks ago, today's test was spontaneous. Today's test was 13 min 30 sec total, 5 minutes for swings, 1 minute rest, 6 min 30 sec for 10 TGU. The late went unexpectedly easy. I give a credit to the volume days I started to implement for TGU with a light weight, either 20-30 get-ups with 24 kg or 20 with 32kg (my last volume day before test). Swings was no issue, I already did 100 with 36 kg in 5 minutes, was pretty confident. My main doubt was just a timely completion. I suppose that running and Q&D assisted well here.
Next goal: timeless Solid until the end of 2020, if everything goes well, 5 minutes snatch test.

Thanks everyone here for the support, you're amazing crew.
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Hi, everyone. Another one here.

Male, 43 yo, 184 cm / 89 kg.
Sports background: Strength training (mainly barbell), ~5 years without breaks.
Kettlebell background: ~6 months in the first half of 2018, including daily course with SGF specialist, 3 months and going since Dec'19.
Preparation: S&S practice with 24kg in 2018. S&S and Q&D in 2019-2020, with 32-36kg for 1HS and (lately) 48 kg 2HS; 24 kg, 32 kg and lately 36kg for TGU. I was also running since April'19, different distances up to half-marathon, doing ~25-30 km a week at the warm weather, and ~10-15 at the winter.
I achieved Timeless Simple a couple of weeks ago, today's test was spontaneous. Today's test was 13 min 30 sec total, 5 minutes for swings, 1 minute rest, 6 min 30 sec for 10 TGU. The late went unexpectedly easy. I give a credit to the volume days I started to implement for TGU with a light weight, either 20-30 get-ups with 24 kg or 20 with 32kg (my last volume day before test). Swings was no issue, I already did 100 with 36 kg in 5 minutes, was pretty confident. My main doubt was just a timely completion. I suppose that running and Q&D assisted well here.
Next goal: timeless Solid until the end of 2020, if everything goes well, 5 minutes snatch test.

Thanks everyone here for the support, you're amazing crew.
Great job, brother, congrats!
 
Top Bottom