I was wondering if there's a purpose for why do such heavy weights for the armbar.. i usually just use 8kg or 12kg. I am wondering so I know whether I should be increasing my weights and as I would like to know if it's recommended to go that heavy (32kg).
My last session: test day
1 x tactical pullup, 1 x TGU 24kg, 2 x SW 3 R/L 32kg, 2 x Cl3 R/L 32kg
This is just my personal opinion so hopefully others that know more will chime in if I'm incorrect.
Currently my next bell is the 32, I'm at 4l and 6r 4 weeks ago when I last tested, but I still have problems doing the TG with that bell. So I use it to start getting my body used to using that weight, it insures I keep my shoulders packed, and keeps me from losing tension overall. This also gets me used to the balance point of this bell. Now this is assuming that the person is doing this for strength and not rehab purposes.
Hope that helps and congrads on your new PR with the 32.
I'll be attending the SFG kettlebell course this weekend and I'll get a definitive answer from Master Engum.
Last 5 weeks at deployment, over here they do have KB's but the heaviest one is 50 lbs. Last week (after reading the posts here) I decided to re-start the PM again with the 50 lbs KB. Only difference the TGU days are longer, so instead of 5 minutes I do more, but it is still TGU based. Today started the second week.
3 ROUNDS OF:
- 8 TGU sit-ups left
- 9 one leg deadlifts (KB in left hand)
- 35 hindu squats
- 8 TGU sit-ups right
- 9 one leg deadlifts (KB in right hand)
- 35 hindu squats 5 ROUNDS OF:
- 4 x 1/1 TGU and press
- 4 ring pullups
- 60 secs rest
So as not to bore everyone with repetive posts, here's what I do:
Monday and Thursday 24 Kg swings @ 16:44 work to rest (about 10 reps per set) Currently at 12 minutes. When that gets too easy (using heart rate as a guide) I'll increase to 13 minutes, etc. up to 20 minutes. Then I'll stay at 20 minutes and gradually increase the work/rest ratio to a max of 20:40. When that gets too easy I'll get a 28 Kg bell and go back to 16:44 for 12 minutes and start over.
Tuesday and Friday 24 Kg TGU's altenating sides for 5:00. When that gets too easy I'll increase the time in 30 second increments until I reach 10 minutes. Then I'll use the 28 Kg bell and drop back to 5 minutes and start over.
Ultimate goal: 12 minutes of 20:40 on swings and 5 minutes of TGU's all with a 32 Kg bell.
That's good enough.
Warm ups and coold downs and off days are Original Strength resets, at least three a day. On swing days I also do FTWSqs, halos, pumps, hamstring stretches and Brettzells.
On Mon. and Wed. I do a kettlebell class then an hour of BJJ and on Wed an additional 90 Judo class. Tues I do the workout I'm going to post, Thur light swim today will do Tues's workout again:
warm up with swings and goblet squats then squat 2/10 w 205 my bodyweight, 3/10 single leg dead lift w/ 70 barbell, farmers walk 2/1min carries of 2 90lb dumbells w 1min rest. 3/5 bench press 205, 3/5 pull ups with 15lbs on, 3/5 mill.press 60 dumbells superset w/ 3/10 dips, 3/5 curls 55 dumbells superset with tricep pull downs 65 on a machine. 2/5 hanging leg raise and 10 ab wheels from kneeling. Sometimes I finish up with snatch ladder with my 20kg can get 110 under 5min.
my point with this is to get to game changer levels from Dan John's book intervention but 2x body weight DL is going to have to wait till my rt leg stronger from old knee injury.