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Heavy Double Kettlebell Training
 

BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

3/23/12 Off
3/24/12 Double 70's
5 ladders of 1,2,3 One clean and Military Press alternated with Double Row Outside the knees 1,2,3
One Arm swings, 4 rounds of 15,15, 30 seconds rest.

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

3/25/12
Turkish Getup 70lb kettlebell 10R, 10L alternate hands after each rep
Double 70 Squats 5 x 5
One Arm Snatch 70 5 x 3R, 3L

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

3/26/12 Double 55's
Military Press Alternated with Pullups
5 ladders of 1,2,3,4 for both
9 rounds of Double Swings Outside the Knees alternated with jump rope
9 x 12 for Swings 9 x 20 for jump rope. Rest :15 seconds start at the top of each minute

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

3/27/12 55lb kettlebell
One Arm Snatch 10 sets of 10R, 10L, 1 minutes rest in between.
Turkish Getup 10L, 10R switch hands after each rep

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

3/28/12 Off
3/29/12 Soccer
3/30/12 Off
3/31/12 Double 55 for Presses Double 70's for rows
5 ladders of 1,2,3,4,5
Double Swings Outside The Knees
6 Rounds of 10 with 70's.
Been unmotivated lately, have to snap out of it

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/1/12
Double 70's
Double Military Press, Double Front Squat, Double Row Complex
5 ladders of 1,2,3
Rolled a 6
One Arm Swing 70, 6 x 10R,10L

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/2/12
55 lb.
Snatch
10 x 10L,10R :55 seconds rest between sets. 200 total snatches
Walk 2 minutes
30 Two Hand Swings and 6 Burpees
Soccer tonight

Conditioning wise, no issues doing the snatch. My hands are a little ornery right now. I did yard work yesterday and they were rough to start. The base of my fingers are all calloused.

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/3/12
Double 55's
Complex done in ladder form

Double Military Press/Front Squat/Pullups

1st ladder (2,3,5,7) for Presses and Squats
2nd and 3rd ladder (2,3,5,5)
4th ladder (2,3,5,3)
All 4 ladders of pullups, (1,2,3,4)

6 minutes of Tabata Swings with a 55
:20 Two hand swing, :10 Off :20 One hand swing L, :10 off :20 One hand swing R, :10 Off

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/4/12
4/5/12
Double 55's
Long Cycle Clean and Jerk
5 ladders
4 x (2.4.6.8,10)
1 x (2,4,6,8,9) Last rep I got 2/3 of the way. the 9th rep was shaky

This took about an hour. Real gut check. From a conditioning standpoint it was fine. It was the fatigue that set in. I haddone 2 weeks of pressing, making up a workout on my own. Looked up some guy's workout log on Return of the Kettlebell and have decided to do my version of it. I'm not paying $39.95 for a book with silly Russian cliches and 1/3 of the 120 pages being pictures and advertisments.

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/6/12
Off
4/7/12
Sick with a nasty sinus cold

45 lbs. Viking Push Press
5 ladders of 2,4,6. Last three ladders no rest between rungs
35 lbs. Front Raise Snatch
2 x 10L, 10 R
15 minutes

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/8/12 Happy Easter!
55 lb. kettlebell
Snatches 10 sets of 10R, 10L 50 seconds rest between sets
200 in 17:23

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/9/12
Double 55's
Long Cycle Clean and Jerk. 5 ladders of 2,4,6,8
2:00 between ladders
:30 between rungs 2,4,6, 1:00 between 6 and 8 except for last ladder, used 2:00
Total workout 29:25

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/10/12 Off
4/11/12
55 lb.
Snatches
10 sets
9 x (10R,10L) 1 x (9R,8L) 197 total
:45 seconds between sets.
Total time 15:50
Conditioning was great, grip fried at the end. I tried for the tenth on the right and there was no way it was going over. i had never done it with this short of rest, so I'm happy from that end. We'll try again on Sunday.

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/12/12
Double 55's
Long Cycle Clean and Jerk
5 ladders of (2,4,6,8,10) 150 reps
53:25 time
Hoop tonight. Off 4/13/12

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/13/12 Off
4/14/12 Double 55
Long Cycle Clean and Jerk
5 rounds of 2,4,6
Snatch LH 1 x 18, rest 1:00 1 x 12 res 1:00 RH 1 x 18 Rest 1:00 1 x 12
Couldn't time it because I was interrupted a couple of times 35:00

4/15/12
Snatch 55
8 rounds x 10, 10 rest :45
1 x 10RH, 8 Lh 45 seconds between rounds
Grip fried. I mulched 4 yards and did a ton of yard work. My grip was fatigued to start.

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/16/12
Double 55
Long Cycle Clean and Jerk
5 x 2,4,6,8 100 reps

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/17/12 Off
4/18/12
55 lb Snatch
10 sets :45 seconds rest in between sets
9 x 10R, 10L
1 x 10R, 9L, put it down for 15 seconds did the last rep
200 snatches in 16:23

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/19/12
Double 55's
Complex Double Military Press, Double Squat, Double Row
5 ladders (2.3.5.5) 75 reps
Hoop tonight

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/20/12 Off
4/21/12
Double 70's
Military Press, SQuat, Double Row Complex
5 x 1,2,3
Deadlifts
2 x 20

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/22/12
Had my 12 year old son working out with me. He was able to do TGU's with a 15! Then dropped down to a 5 lb. dumbbell for the remaining 4 on each side
I did Turkish Getups with him. He'd do a set of one on each side, then I would to a set of one.
I used my 70 5 reps each side
He then did a complex with the 15. 3 rounds of
3 clean and press on each side, 3 goblet squats, 5 rows each side

Swings 88 lbs. My hands are kind of a mess from last week.
10 sets of 10R,10L, 45 seconds rest in between
5 sets of two hand swings x 20
300 total swings.
He used a 12kg or 26 lbs. two hand swings 5 x 20.

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/23/12
Double 70's
Military Press/Squat/Pullups
5 ladders
(1,2,3,3)
(1,2,3,2)
(1,2,2,2)
(1,2,2,1)
(1,2,1,1) 35 Total Reps for each
Deadlift 2 x 20

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/24/12
88lb. kettlebell
Turkish Getups, 5L, 5R alternating hands after each rep
One hand swings
2 sets 1 x 10R, 10L 1 x 10R, 7L. 40 seconds rest between sets.
Due to a raised callous, I couldn't get the left hand comfortable
Two hand swings alternating with jumping rope
10 x 20 for swings, 10 x 30 for jump rope. 30-40 seconds rest between sets.

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BCFlynn
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Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

4/25/12 Off
4/26/12 Double 70's
Double Clean and Press alternated with Pullups
5 x 3, 5 x 4
1 set of floor press 1 x 5
1 minute between sets
Double Squat alternated with Double Swings Outide the Knees
5 sets 4 x 5, 1 x 10 4 x 10, 1 x 15
TGU, 5 L, 5R with one 70

I woke up stiff in my upper back after a day off. Time to tone down the volume

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

nah, keep it and adapt.

have you ever tried 1 arm BB snatches? I can do 50kg no problem, but a 50kg KB - no way

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BCFlynn
Level

Join date: Oct 2011
Location: Massachusetts, USA
Posts: 421

The best I've ever done with a kettlebell is a 32kg. Caveman! I have a 40kg kettlebell that I can swing but no flipping way am I close to snatching it. The handle is too thick. If I had a pro bell, I have a shot because the handle is thinner, but not the one I have.
4/27/12 off
4/28/12 Double 70's
Floor Press alternated with Double Row Outside the Knees
4 x 5 for both, 1 x 7 for press 1 x 8 for rows
Double Squat alternated with One Arm Snatches
4 x 5, 1 x 10 for squats 5 x 5R 5L for Snatches
One Arm Windmill 1 x 10R, 10L

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