Dries S
Level 7 Valued Member
Hi everyone, first post here just joined this forum, thought this would be a good place to go as I just restarted the ROP.
I got into kettlebells years ago. Never finished the ROP, but jumped into return of the kettlebell because I was used to weightlifting, and figured my body needed the extra load. Got away from kettlebells while running wendlers 5/3/1. I've squatted 335, done trap bar deadlifts with 405x8, benched 285x2 and overhead pressed 155x3. I kept kettlebells in once a week but just doing flows for conditioning. I run a martial arts school for a living and train martial arts a few days a week, balancing strength and martial arts has always been the challenge.
Anyway quarantine, dojo closed, gym closed, time to dust off kettlebells. April I just kind of messed around, then May I followed the "lean dry weight" program from this site, with double 28kg. Finished with a rep max of 6 on c&p, and 11 on front squats (quads could've gone more, but upper back couldn't hold the rack anymore).
With that finished, gyms still not opened, I made a decision. Since consistency is never guaranteed, and I realized how much I HATE going to the gym(despite a love of strength training) I'm going exclusively kettlebell.
So I'm running ROP until I hit the standards.
Today I hit 5 ladders, 3 rungs of c&p with a 28kg, felt super explosive. Rolled the dice for 6, did 130 swings in 6 mins with the 28. Still waiting on a pullup bar to get here, so later I go to a park and do pullups.
On my variety days, this week for example, I did 5x5 front squats with the 28kg, alternating each set with 1 turkish get up each side with a 32kg, then did 2x5 snatches with a 32kg. 2nd variety day I plan to just do 20-30 mins of "play" with a 16kg.
Question. I have a 32kg, and I ordered a 40kg. Currently sitting at a bodyweight of 207, but I have some fluff on my waist I need to get rid of before jiu jitsu competition opens up. Plan to get to 190/195 for comps. A 40kg won't be double bodyweight, so to hit the standard I know I will need to buy yet another kettlebell, but should I get a 48kg (half my current weight) or a 44kg(weight I plan to get to)?
I guess if your goal is a 1/2 BW clean and press you should go for a 44kg.
But you can get a long time of fun and progress with the 32 and 40kg
I weigh about 230lbs but my heaviest bell is the 48kg. So to "compensate" for the lacking 4kg, I'm training to be able to do multiple sets of 5 with that bell.
Good luck with the ROP program, it's great!