Return To The Kettlebells

[Kristof]

Greeting and salutation!
After the long break, I hope to get back to my regular training with Kettlebells, so now's a good time to start keeping a session logs.

About me: almost 42 years old, over 100kg weighted, 10 years experience with Kettlebells but last 3 years very low and unregular practice.

After few session of Simple and Sinister and RKC Deep Six on Monday I started Dry Fighting Weight with pair of 28kg.

Dry Fighting Weight
Week 1
Day 1
C&P 4x 1,2,3 = 24reps
Fr Sq 4x 1,2,3 = 24 reps

Day 2
C&P 15 x 1 = 15 reps
Fr Sq 15x 1 =15 reps

So far so good... Better than I assumed.

 

[Kristof]

Today I moved to pair of 32kg so:

Day 3
C&P 9x2 = 18reps alternate with
Fr Sq 9x2 = 18reps

It was harder but that's the feeling I missed for...

 

[Kristof]

WEEK 2
Day 1

C&P 3x 1,2,3 + 1,2 = 21 reps alternate with
Fr Sq 3x 1,2,3 + 1,2 = 21 reps

 

[Kristof]

Day 2

C&P 12x 1 alternate with
Fr Sq 12x 1

 

[Kristof]

Week 2
Day 3

C&P 7x 3 alternate with
Fr Sq 7x 3

 

[Hrungnir]

Strong stuff with the 32s! Excited to see the ending numbers

 

[Kristof]

Strong stuff with the 32s! Excited to see the ending numbers

Thanx

WEEK 3
Day 1

C&P 2x 1,2,3,4 + 1 = 21 reps alternate with
Fr Sq 2x 1,2,3,4 + 1 = 21 reps

 

[Kristof]

Week 3
Day 2

C&P 10x 2 = 20 reps alternate with
Fr Sq 10x 2 = 20 reps

 

[Kristof]

Week 3
Day 3

C&P 8x 3 = 24 reps alternate with
Fr Sq 8x 3 = 24 reps

 

[Kristof]

Week 4
Day 1

C&P 1x 1,2,3,4,5 + 1x 1,2,3,4 = 25 reps alternate with
Fr Sq 1x 1,2,3,4,5 + 1x 1,2,3,4 = 25 reps

 

[Kristof]

Week 4
Day 2

C&P 12x 2 = 24 reps alternate with
Fr Sq 12x 2 = 24 reps

 

[Kristof]

Week 4
Day 3

C&P 6x 4 = 24 reps alternate with
Fr Sq 6x 4 = 24 reps

 

[Kristof]

Week 5
Day 1

C&P 3x3 = 9 reps alternate with
Fr Sq 13x3 = 9 reps

 

[Kristof]

Week 5
Day 2
C&P 1x7 new RM
Snatch Test 100 reps/5min

Summary:
I have never done this program and I'm suprised how good it is. I had a lot of fun and get some progress. Unfortunately I didn't get dimensions before so I can't be objective. For sure I lost at list 2 cm in waist and even more in hips. I feel more built in upper body. And I added few reps because I know that month ago I couldn't do more than 4 or 5 reps.

In a nutshell:
Advantages:

+ very simple schema
+ short practice duration
+ just one pair of kettlebells needed
+ powerfull grinds
+ progress guaranteed
+ no disadventages

Next time I will be more precise in numbers...

Now some freestyle practice and test and new program in January.

Marry Christmas and happy New Years!!!

 

[Hrungnir]

Congrats on your results!

 

[Kristof]

New Year new plan.
Based on program described in Return to The Kettlebells I'd like to practice as follows:

STRENGHT BLOCK (2 weeks)
Heavy Day:
Double Military Press ladders
Double Front Squat (every first rung)
DeadLift 2 or 3 x 10-20

Light Day:
Double Military Press ladders
Double Front Squat (every first rung)
Double Snatch 3-5 x 10-20

Medium Day:
Double Military Press ladders
Double Front Squat (every first rung)
Double Swing 3-5 x 10-20

EXPLOSIVE BLOCK (2 weeks)
Heavy Day:
Long Cycle Clean and Jerk ladders

Light Day:
Jerk
Double Snatch 3-5 x 10-20

Medium Day:
Long Cycle Clean and Jerk ladders


Some numbers:
- Double Millitary Press 36+36 x3
- Military Press 40 x1 (left and right)
- Long Cycle Clean and Jerk 32+32 x6
- weight 104
- waist 107

So, let's start!

Week 1 (Strenght block)
Heavy Day
32+32
Double Military Press 5x 1,2,3
Double Front Squat 5x5
DeadLift 2 x10
Duration 35 min

 

[Kristof]

Week 1 (Strenght block)
Light Day
32+16
Double Military Press 5x 1,2,3
Double Front Squat 5x5
Double Snatch 16+16 x10, 20+20 2x10

 

[Kristof]

Week 1 (Strenght block)
Medium Day
32+24
Double Military Press 5x 1,2,3
Double Front Squat 5x5
Double Swing 24+24 3x10

 

[Kristof]

Week 2 (Strenght block)
Heavy Day
32+32
Double Military Press 5x 1,2,3
Double Front Squat 5x5
Duration: 23:19
DeadLift 60x5, 80x3,100x1,120x1

 

[Kristof]

Week 2 (Strenght block)
Light Day
32+16
Double Military Press 5x 1,2,3
Double Front Squat 5x5
Double Snatch 20+20 3x10