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The Iron Road

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Week 1 Day 2 16/1/22 Sun

Sets of 6 x 5 = 30
Around 4-4.5 mins rest each.
24’00

Very tough final set. Near fail.
Otherwise went well! Cleans are feeling tighter but I need to work on my breathing pattern as reps climb higher.
 
Enter the Kettlebell PLUS

Week 1 Day 1 12/3/22
Heavy grinds 100%

Press 1: Alt MP 28 7 mins
1,2,3,4,1,2,3 = 16

Squat: DFSQ uneven 16+24 9 mins
L1st 1,2,3,4,5,1,2,3,4,5,1,2,3 = 36

Pull: Tactical BW 5 mins
1,2,3,4,1,2,3,4,1 = 21

Press 2: DMP 24 11 mins
1,2,3,4,5,1,2,3,4,5,1,2,3,4 = 40

LOOK UP 30-45 DEGREES!!!


Week 2 Day 2 13/3/22
Light ballistics 50-60%

1: snatch 28 5 mins (5,10)
Warm up snatches 16,24
28 5/5,10/10,5/5 = 40

2: jerk 28 5 mins (2,4,6,8,10)
28s 2,4,6,8,2 = 22

Week 1 Day 4 15/3/22
Medium grinds 70-80%

Press 1: single CP 32 7 mins
1,2,3,4,1,2,3 = 16

Sq: DFSQ 32s 9 mins
1,2,3,4,5,1,2,3 = 21

Pull up: chins BW 9 mins
2,3,5,2,3,5,2,3,5,2,3,4 = 39

Press 2: DCP 28 7 mins
1,2,3,4,5,1,2 = 18


Week 1 Day 5 16/3/22
Medium ballistics 70-80%

Pull: swings 28 6 mins
10,20,10,20,10,20 = 90

Push/jerk: DVPP 16s 6 mins
(2,4,6,8,10)


Week 2 Day 1 20/3/22
Light grinds 50-60%

Press 1: DCP 28s 6 mins
1,2,3,4,5,1,2 = 18

Squat: DFSQ 24s 5 mins
2,4,6,2,4,6 = 24

Pull-up: Chins 8kg 9 mins
1,2,3,4,5,1,2,3 = 21

Press 2: MP 24 4 mins
3,5,8,3,5 = 24


Week 2 Day 2 21/3/22
Heavy ballistics 100%

Pull: snatch 28 4 mins
5/5,10/10,10/10 = 50 (sweaty grip)

Push/jerk: DLPP 24s 7 mins
2,4,6,8,2,4,6,3 = 35

Ball PUs - 12,8,7 = 27


Week 2 Day 4 23/3/22
Medium grinds 70-80%

Press 1: DMP 24s 6 mins
3,5,8,3,5,8 = 32

Squat: DFSQ 32s 11 mins
1,2,3,4,5,1,2,3,4,5 = 30

Pull-ups: CGC 24 > 16 9 mins
24 - 1,2
16 - 3,1,2,3,1,2,1 = 16

Press 2: Alt MP 24s 11 mins
2,4,6,2,4,6,2,4,6,2 = 38 (3.45/min)


Week 2 Day 5 24/3/22
Medium ballistics 70-80%

Pull: Single HP 24s 8 mins
10/10,15/15,10/10,5/5,12/12,5/5 = 57/57

Push/jerk: DJ 24s 8 mins
2,4,6,8,10,2,4,6 = 42

Ball PUs - 12,9,8 (+2)


Week 3 Day 1 27/3/22
Heavy grinds 100%

Press 1: DMP 32s 7 mins
1,2,3,1,2,3,1,2,3,1 = 19

Squat: DFSQ 28s 4 mins
2,4,6,2,4,6 = 24

Pull-up: Chins 16 12 mins
1,2,3,1,2,3,1,2,3,1,1,1 = 21

Press 2: Alt MP 24s 8 mins
2,4,6,2,4,6,2,4,6 = 36 (4.5/min)


Week 3 Day 2 28/3/22
Light ballistics 50-60%

Pull: Snatch 28 9 mins
5/5,10/10,5/5,10/10 = 60 (54% of expected max of 110 reps)

Push: DCJ 28s 7 mins
2,4,6,2,4,6 = 24

Ball PUs - 12,10,9 (+2)


Week 3 Day 4 30/3/22
Medium grinds 70-80%

Press 1: Alt MP 28s 5 mins
1,2,3,4,1,2 = 13

Squat: DFSQ 28s 4 mins
2,4,6,2,6 = 20

Pull-up: Renegades 32s 8 mins
2,4,6,2,4,6,2 = 26

Press 2: DMP 24s 4mins
3,5,8,3,5 = 24


Week 3 Day 5 31/3/22
Medium ballistics 70-80%

Pull: snatch 24 6 mins
5/5,10/10,5/5,10/10,10/10 = 80

Push: jerk 32s 7 mins
2,4,6,2,4,6 = 24
Ball PUs - 12,10,10 (+1)


Week 4 Day 1 3/4/22
Light grinds 50-60%

Press 1: Alt MP 32s 10 mins
1,2,3,1,2,3,1,2 = 15

Squat: DFSQ 32s 5 mins
1,2,3,4,5 = 15

Pull-ups: Pull-ups 8kg 3 mins
1,2,3,1,2,1 = 10

Press 2: DCP 28s 5 mins
1,2,3,4,5,1,2 = 18 (= light 6 mins)


Week 4 Day 2 4/4/22
Heavy ballistics 100%

Pull: swings 36kg 12 mins
10,15,10,15,10,15,10,15,10,15,20 = 145

Push: DCJ 24s 9 mins
2,4,6,8,10,2,4,6 = 42

Ball PUs - 12,11,10(+1)


Week 4 RESTART Day 1 12/4/22
Light grinds 50-60%

Press 1: DMP 28s 3 mins
2,4,6,2 = 14

Squat: DFSQ 28s 7 mins
2,4,6,2,4,6 = 24

Pull: Mid pull-up BW 7 mins
1,2,3,4,5,1,2,3,1 = 22

Press 2: CP 24 8 mins
3/3,5/5,8/8,3/3,5/5,3/3 = 27/27


Week 4 Day 2 13/4/22
Heavy ballistics 100%

Pull: DSw 24s 8 mins
5,10,5,10,5,10,5,10,10,5 = 75

Push: DLPP 32s 8 mins
2,4,6,2,4,2 = 20

Farmers 76kg 6 x pole and back (switching each round)


Week 4 Day 4 15/4/22
Medium grinds 70-80%

SICK (short ladders)

Press 1: DMP 32s 8 mins
1,2,3,1,2,3,1,2,3 = 18

Squat: Uneven DFSQ 24+40 4 mins
40L/24R(%) 1,2,3 = 6 (40 too much)

Pull: CG chins 9 mins
1,2,3,4,5,1,2,3,4,5,1 = 31

Press 2: DCP 24s 9 mins
1,2,3,4,5,1,2,3,4,5,1,2 = 33


Week 4 Day 5 16/4/22
Medium ballistics 70-80%

Pull: snatch 24 10 mins
5/5,10/10,5/5,10/10,5/5,10/10,5/5, 10/10,5/5 = 130

Push: DCJ 28s 8 mins
2,4,6,2,4,6 = 24

Farmers 76kg x 4 to pole and back


Week 5 Day 1 19/4/22
Heavy grinds 100%

Still sick = short ladders

Press 1: DMP 32s 3 mins
1,2,3,1,2;3 = 12

Squat: Uneven DFSQ 6 mins
1,2,3,4,5,1,2,3 = 21

Pull: CG chins 16 11 mins
1,2,3,1,2,3,1,2,1,2,1 = 19

Press 2: Alt MP 24s 3 mins
3,5,7,5 = 20 (6.66/min)


Week 5 Day 2 20/4/22
Light ballistics 50-60%

Push: DCJ 28s 9 mins
2,4,6,2,4,6 = 24

Pull: DCL 24s 12 mins
10,15,10,15,10,15 = 75

Farmers 76kg 6 x pole


Week 5 Day 4 22/4/22
Medium grinds 70-80%

Still sick (short ladders)

Press 1: DMP 28s 9 mins
1,2,3,4,5,1,2,3,4 = 25

Squat: DFSQ 28s 5 mins
1,2,3,4,5,1 = 16

Pull: Chins 8kg 8 mins
1,2,3,4,5,1,2,3,4 = 25

Press 2: Alt MP 24s 10 mins
3,5,7,3,5,7,3,7 = 40


Week 5 Day 5 25/4/22 (delayed)
Medium ballistics 70-80%

Pull: 2H swing 40kg 2 mins
10,10,10,10 = 40

Push: DCJ 28s 2 mins

Farmers 76kg to pole x 6


Week 5 Day 4B 27/4/22
Medium grinds 70-80%

Press 1: Alt MP 32s 10 mins
1,2,3,1,2 = 15

Squat: Uneven DFSQ 24+36 6 mins
1,2,3,1,2,3 = 12

Pull-up: Chins 8kg 8 mins
1.2,3,4,5,1,2,3,4,1 = 26

Press 2: DCP 24s 6 mins
3,5,7,3,5,8 = 31


Week 5 Day 5B 28/4/22
Medium ballistics 70-80%

Pull: DCL 32s 2 mins
5,10,5 = 20

Push: DJ 28s 8 mins
2,4,6,8,10,2,4,4 = 40


Week 6 Day 1 30/4/22
Light grinds 50-60%

Press 1: CP 32 5 mins
1/1,2/2,3/3,4/4,5/5 = 15/15

Squat: DFSQ (UE) 16+24 8 mins
2,4,6,2,4,6,2,4,6 = 36

Pull-up: chins BW 7 mins
3,5,8,3,5,8 = 32

Press 2: Alt MP 28s 8 mins
2,3,5,2,3,5 = 20


Week 6 Day 2 1/5/22
Heavy ballistics 100%

Push: Single LPP 32/36 6 mins
(36) 2/2,4/4 (32) 6/6,2/2,4/4,2/2 = 20/20

Pull: DSN 16s 6 mins
5,10,5,10,5,10,5,10 = 60


Week 6 Day 4 2/5/22
Medium grinds 70-80%

Press 1: DMP 28s 5 mins
2,4,6,2 = 14

Squat: DFSQ 28s 8 mins
2,4,6,2,4,6,2,4 = 30

Pull: Chins 8kg 6 mins
1,2,3,4,5,1,2,3,1 = 22

Press 2: Alt MP 28s 7 mins
2,4,6,2,4,6 (struggle) = 24


Week 6 Day 5 4/4/22
Medium ballistics 70-80%

Pull: Swings 28 8 mins
10,15,20,10,15,20,10,20 = 120

Push: Single LPP 28 12 mins
2,4,6,8,10,2,4,6 = 42(84)

Ball PUs (LPP fatigue) - 10,10,8


Week 7 Day 1 7/5/22
Heavy grinds 100%

Press 1: Double MP 24s 8 mins
3,5,8,3,5,8,3,5,3 = 43

Squat: DFSQ 32s 10 mins
1,2,3,4,5,1,2,3,4,5,3 = 33

Pull-up: Chins BW 8 mins
3,5,8,3,5,2,3,4 = 33

Press 2: Alt MP 24s 8 mins
2,4,6,2,4,6,2,4,6 = 36


Week 7 Day 2 8/5/22
Light ballistics 50-60%

Pull: snatch 32 7 mins
5/5,10/10,5/5,10/10 = 30/30

Push: DCJ 32s 8 mins
2,4,6,2,4,2 = 20

Farmers 36+40 x 2


Week 7 Day 4 10/5/22
Medium grinds 70-80%

Press 1: DCP 32s 8 mins
1,2,3,4,5,1,2 = 18

Squat: DFSQ (UE) 16+24 6 mins
3,5,8,3,5,8,8 = 40

Pull-up: Tacticals 8kg 10 mins
1,2,3,1,2,3,1,2,1 = 16

Press 2: Alt MP 32s 10 mins
1,2,3,1,2,3,1 = 13/13


Week 7 Day 5 11/5/22
Medium ballistics 70-80%

Push: DLPP 28s 6 mins
2,4,6,2,6 = 20

Pull: DC 24s 10 mins
5,10,5,10,5,10,5,10,10 = 70


Week 8 Day 1 15/5/22 (delayed)
Light grinds 50-60%

Press 1: Alt MP 28s 9 mins
2,4,6,2,4,6 = 24

Squat: Single FSQ 32 10 mins
2,3,5,10,2,3 = 25/25

Pull-ups: Tactical BW 8 mins
2,3,5,2,3,5,2 = 22

Press 2: DMP 24s 8 mins
3,5,8,3,5,8,3 = 35


Week 8 Day 4 17/5/22
Medium grinds 70-80%

Press 1: single CP 28 7 mins
2,4,6,2,4,2 = 20/20

Squat: DFSQ (UE) 24+36 5 mins
1,2,3,4,5 = 15

Pull-ups: OA rows 36 6 mins
3,5,8,3,5,8 = 32/32

Press 2: DMP 24s 7 mins
3,5,8,3,5,8,3 = 35


Week 8 Day 5 18/5/22
Medium ballistics 70-80%

Pull: snatch 32 9 mins
5,10,5,10 = 30/30 (= 7 mins light…)

Push: DCJ 28s 7 mins
2,4,6,8,4 = 24

Low stamina today.
 
I decided to refocus on my goals: SSST (200 snatches with 24kg in 10 minutes) and pressing the 40kg on both left and right, all before my 40th birthday in late August.

I’ve inadvertently snagged the SSST after working on ETK+ for the last 10 weeks or so (with a couple of travel/illness restarts), so after much considering I’m throwing the next four weeks into the press.

I’ll be using the Chinese Food GTG/ladder program, cleaning and pressing the 36kg (currently my 2-3RM). I’ll also do 2-3 days per week of EMOM 2H swings with the 36kg to keep my conditioning up, likely specifically the Swing Season program from Kettlebell Express.

Will see how we go!
 
Chinese Food

36kg presses

Fri Day 1 27/5/22

8.00 1/1
8.30 1/1
9.30 1/1
10.30 f/1
12.30 1/1 (TENSION!!)
13.30 1/1
14.30 1/1
15.10 1/1
16.20 1/1
16.35 1/1
17.05 1/1
= 10/11


Sat Day 2 28/5/22

9.15 1/1
10.00 1/1
10.25 1/1
11.10 1/1
12.15 1/1
13.45 1/1

Swings EMOM 8 reps x 20 mins
Average HR 134bpm.
 
After some soul-searching - and the realisation that the GTG approach was really not going to work with my workday - I decided against the Chinese Food program.

I have wanted to do the Return of the Kettlebell program for a long time and was putting it off because a) I wanted to begin it slightly leaner and b) I’m away for work for three weeks in August and didn’t want to interrupt the progress. But those are silly reasons so I’ve now begun RoTK! I figure the 1/2 BW press on my right a couple of months ago and 205 in the SSST put me close enough to the starting criteria. I believe the program should solidly my pressing strength.

I really, really dislike the double snatch (and Dan John’s feelings on it confirm my bias) so I’m commencing my press ladders with a clean instead. I’m using double 32s for heavy grind day and will likely use 32s or 28s for heavy ballistic day.
 
RETURN OF THE KETTLEBELL

Grind Block I

Light day 21/6/22

32(L 1st)+16
3(1 MP + 5 DFSQ)
2 x 20 DL

Very short session and felt great! Interesting how the DLs tax the grip just a bit.
 
Medium day 23/6/22

32(R 1st)+16 - 3(1,2 + 5 DFSQ)
2x20 DL

C. 19 minutes

Obviously volume is slow so these early sessions are super easy but I’m thoroughly enjoying the format - presses, squats and DLs. Feeling some trap DOMS for the first time in a while and the 20-rep DLs are the only difference for me. Loving this!
 
Hung said:
Well you will miss a lot of fun :)
Click to expand...
Honestly I’m just concerned about my shoulders. I have a history of dislocations in both of them, and I know that losing control in the wrong direction could mean really bad news for me.

But I’ve recently passed the SSST with the 24kg and can single snatch a 32kg in comfortable sets of 10, so I’m not too concerned about anything I may be missing by not double snatching mismatched bells :)
 
Week 2

Light Day 28/6/22
32(L)+16 - 4(1+5 DFSQ) (6’45)
2x20 DL
C.12 mins

Medium Day 30/6/22
32(R)+24 - 4(1,2+5 DFSQ) (11’30)
2x20 DL
C.17’30
 
Heavy Day 3/7/22
2x32 - 4(1,2,3+5 DFSQ) (24’20)
2x20 DL
C. 29 mins

That winds up the first grind block! Thoroughly enjoying this program and, I have to say, the deadlifts are something I really look forward to. Now onto ballistics for two weeks!
 
BALLISTIC BLOCK 1

Light Day 5/7/22
2x16 VPP - 3(2,4,6) (11’00 - not rushing)
Side snatches 12kg 3x10/10
C.18’40

Obviously with such light weights this feels like a ‘tonic’ session but I thoroughly enjoyed it. I can really see the value of starting a block light after a heavy session from the previous block.

Side snatches were a first for me. Felt a little clumsy to start but once I got the timing, I quite liked them! Will aim to add a couple of reps each light session
 
Medium Day 7/7/22
2x24 CJ - 3(2,4,6) (12’30)

Crawling 2 mins


The long cycle clean and jerk is just about my favourite exercise so I can tell how much I’ll be looking forward to each ballistics block. Thoroughly enjoyed today.
 
Heavy Day 10/7/22
2x28 CJ - 3(2,4,6) (13’25)
13’25


Light Day 12/7/22
2x16 VPP - 4(2,4,6 - possible extra 6 in there?) (12’20)
Side snatches 12kg - 3x12
C.19 mins
 
Four days off due to illness.

Medium Day 17/7/22
2x24 - 4(2,4,6)
Approx 23 mins (still sick)

Took it pretty easy today owing to my state of health but it was great to do something!
 
Heavy Day 19/7/22
2x28 - 4(2,4,6)
C. 26 mins

Loved this ballistics block. Back to the grind!

GRIND BLOCK 2

Light Day 21/7/22
32(L)+16 - 5(1+5 DFSQ) (8’30)
2x20 DL
13’45

Paying attention to R foot turnout in squats.
 
Heavy Day NEXT DAY (24/7/22) to realign schedule. Not ideal!!

2x32 - 5(1,2,3+5 DFSQ) 36’00
2x20 DL
42’15

Not recovered from previous day so took long rests.
 
Light Day 26/7/22
32L+16 - 5(1+5 DFSQ) 7’47
2x20 DL
12’40

Medium Day 28/7/22
32(R)+24 - 5(1,2+5 DFSQ) (19’15 - kids disrupting)
2x20 DL
C. 25’00

Heavy Day 31/7/22
2x32 - 5(1,2,3+5 DFSQ) 32’25 (better by 3’45)
2x20 DL
39’20 (better by 2’55)

Felt effortful today but perhaps because of the shorter rests.

BALLISTIC BLOCK TWO

Light Day 2/8/22
VPP 2x16 - 5(2,4,6)(14’40)
Side snatches 2x13
20’25

Medium Day 4/8/22
CJ 2x24 - 5(2,4,6) 20’39

Heavy Day 7/8/22
CJ 2x28 - 5(2,4,6) 22’40
 
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