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Kettlebell Kettlebell hard the shoulder smoker

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kaptajnos

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Hi guys.
Just wanted to share my experience with the shoulder smoker from the Good ol dear Geoff N Kettlebell Hard.
i been mainly using 20kgs for the last 4-6 mounts or so, Last ly running GN Total body blast --- so i was thinking running with 16kgs would be a cake ... boy was i wrong :)

1 st day on the program,: 6x swings 6x highpulls 6x snatchs 6x presses - 3 sets in total - work out time less then 10 mins.
This shizzle completely beat me doin snatches after high pulls was tough as hell,
Would love to hear others "complain" about the program ;) - looking forward seeing how this goes.

It seems yet Again GN Programs delivers what they promise :)

Love from Denmark

Morten
 
@kaptajnos, I am unfamiliar with this program, but the name, "shoulder smoker," sounds like a great description based on what you've said. If I was programming those lifts in order to leave your shoulders the freshest, I think I'd do them exactly backwards of the order that Geoff has prescribed.

I cannot complain, only admire the evilness of the programming. :)

-S-
 
Anyone interested here is my Journal over the last 6 weeks on the program :)
Didnt have any issues with pain what so ever, only mental pain on hard days :)
I did add some floor presses and abweel rollouts and some chinups to the program... and i know Geoff loves when you add things to the program ;)
On Offdays i been doin a few rounds on the Sandbag or some light running/walking. Havent changed my diet,

My Stats : 42 of age - 3 kids - 2 cars (one without exhaust )

week 1

Day 1: 3 sæt 16 kgs- 2.3 min rest + 3 sæt abwheel and floorpress- 13-13-12- 82,3kg BodyWeight

Day 2 : 3 sets 16kgs - 2,5-3min rest 3 sæt abwheel and floorpress- 13-13-13
-
Day 3 : 3 sæt 16 kgs - 2 sæt uden push press - mave 2 x 6 - floor press 14-13-12

week 2

Day 1: 4 sæt 16 kgs- 2.3 min rest + 3 sæt abwheel and floorpress- 15-13-12- 82,6kg BW

Day 2 : 4 sets 16kgs - 3min rest 3 sæt abwheel and floorpress- 15-13-12 82.5kg BW

Day 3 : 4 sæt 16 kgs - 1 sæt uden push press - mave 3x - floor press 15-13-12 + 3 x 5 chinups

week 3

Day 1: 5 sæt 16 kgs- 2.3 min rest + 3 sæt abwheel and floorpress- 15-14-13- 3 x 6 - 5- 5 Chinups 82.3 BW


Day 2 : 5 sets 16kgs - 3min rest 3 sæt abwheel and floorpress- 15-14-12 82.5kg BW - 3 x 6 - 5- 5 Chinups

Day 3 : 5 sæt 16 kgs - 4min - mave 3x - floor press 16-15-13 + 3 x 6 x 6 x 5chinups 82.3

week 4

Day 1 : 3 sæt 16 kgs- 2. min rest + 3 sæt abwheel and floorpress- 17-16-16 3 x 7 -6 - 5 82,1kg BW

Day 2 : 3 sets 16kgs - 2,rest 3 sæt abwheel floorpress- 17-16-16 + 3 x 7-6-5 chinups hard 83.4kg BW

Day 3 : 3 sæt 16 kgs - 3-4 min rest - 17-16-16 bwheel floorpress + 3 x 7-6-5 chinups hard 82.9kg BW

week 5

Day 1 : 4 sæt 16 kgs- 2. min rest + 3 sæt abwheel floorpress- 17-17-16 3 x 7 -6 - 5 chinups + 3

Day 2 : 4 sets 16kgs - 2min rest 3 sæt abwheel floorpress- 17-17-16 chinups 5 + 2 - 5 - 4 - 5 82.9Kg BW

Day 3 : 4 sæt 16 kgs - 2.30- 3- min rest - 18-chinups 5-4 sets 83.1kg BW

week 6

Day 1 : 5 sæt 16 kgs- 2. min rest + 3 sæt abwheel floorpress- 19-18-14 - Sucky chinups ladders to 4. 84.6 BW


All in all i really like this program, some days are super hard to get through, 16kgs may feel light at first , but ohh boy its rough on week 6 :)

Lemme know if anyone has any questions

Love from Denmark and thanks for Geoff again for making me feel my body burning :)

- Morty
 
I've completed the Shoulder Smoker myself. I also had a very minimalist strength program with daily walking. Helped me shred down for my wedding. Holding onto the bells for that long definitely tests your grit.

Fortunately / Unfortunately I got married, so I have to wait to do it again. I'll be starting it again as soon as I'm back in town from my honeymoon.

I miss the pain!
 
i have not tried shoulder smoker yet but I've tried balistic with 16kg and oh row you don't with 22kg. In both case I couldn't finish a complex with these weights at tough day. For the last, I had to decrease the weight to 16kg, but I didn't have lighter bell for balistic, so, I needed put the bells down in the middle of the complex.
I'm anxious to try shoulder smoker, but I intend to try cleam'em up first
 
Anyone interested here is my Journal over the last 6 weeks on the program :)
Please consider starting a training log in the appropriate forum section here. Lots of folks use them, and they function as both training log and a place for people to ask questions and comment on your training.

For you and anyone else looking to navigate to those sections of the forum in our current layout, just click on All Posts, then Other ..., and you'll see two training log sections. There is a 'guidelines' file you'll see in each section that explains the difference between them.

-S-
 
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