The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!

Enter the Kettlebell vs The Giant

 I wanted to right a comparison of Enter the Kettlebell's Rite of Passage vs. The Giant.  Having had experience running both programs, I will tell you the good, the bad, and the ugly of both.  How they are alike and how they are different.  

First, let's state the obvious:  Both are kettlebell programs in which you do the clean and press for 3 days a week. Both use auto-regulation for rest periods.  Both can be done with one kettlebell. The Rite of Passage and The Giant 2.0 both use a ladders repetition scheme. You will get strong doing either, guaranteed.  Both wave the reps schemes weekly; easy, medium, hard.

Now let's state the differences.

Goals:

The Rite of Passage (ROP) goal is twofold: 

1. To press half of your bodyweight with a kettlebell on each side.

2. Be able to snatch the 24 kg for men 200 times in 10 minutes. 

The Giant is a 5 program set running 20 weeks where you start with either your 5 or 10 rep max and run through 4 or 5 of the sub-programs and advance the repetition scheme of each sub-program. Ideally each week, perform one more set than the previous week.

Number of kettlebells used during workout:

ROP is a single kettlebell clean and press. program, but you may use a heavier kettlebell for your swings or snatches.

The Giant is a single OR double kettlebell clean and press. 

Time:

ROP is to be run until you reach 1/2 bodyweight press and achieve 200 snatches.  The time of each workout is as long as necessary to finish your 5 ladders of cleans and presses and the number of minutes for the dice roll for snatches and swings.

The Giant is a 20 week program.  Each workout is 20-30 minutes long.  

Rep Scheme:

ROP 3 days, Easy, Medium, Heavy, 5 ladders of (1,2,3), (1,2,3,4), (1,2,3,4,5) 310 total reps per week.

The Giant 1.0, 1.1, 1.2, and 3.0 Reps run from 1-9.  Straight sets.  Meaning, as many sets of 1 or 9 in the 20-30 minutes you set.  The Giant 2.0, ladders run 3-8 reps.

Rest Days:

ROP recommends 2 full rest days and 2 "variety days" where you can practice other movements.  Squats, snatches, getups.  Basically Pavel is saying, "I know you're not going to rest like I'm telling you so have at it two other days."

The Giant recommends take 4 days off, recover and enjoy life.  If you must, 3 x 3 schemes on off days.  Or walk, yoga, just take it easy.

Extras:

ROP recommends doing pullups in between sets of ladders.  I don't have a pullup bar at home so I do one arm rows. Plus snatches and swings.  Number of minutes by rolling 2 dice.  I like the latter part.  The former is tough when doing pullups.  Especially when doing pullups in the 4th and 5th ladder.

The Giant, did I mention all you do is clean and press?  Just clean and press.

My take: Both are awesome programs. I've run both for over 20 weeks now or in the past.  I love the finisher of doing swings and snatches of the ROP.  It is truly a strength and conditioning program that covers a lot of bases.  The variety days are great for doing some squats, 5 x 5 will do, and practicing snatching.  I don't believe snatching once a week at 50-60% capacity is going to get you to pass the snatch test. 

It's a younger man's program if you have your sights set on the goals.  At 52, I'm not getting to 200 with a 24 kg bell.  I don't have the cardiovascular capacity.  That doesn't mean you can't run the program for 3 months, just it's not likely to happen.  I've also accepted the 1/2 body press is out of reach.  I have push pressed the 40 kg for reps, but never strict pressed.  

My all time best at 185-190 lb.

Clean and press 36 kg for ladders of (1,2,3) on each side.  160-165 snatches with a 25 kg bell in 10 minutes.  I have passed the 5 minute test of a 100 reps with a 25 kg bell.

Most people max out on this program with the 32 kg bell. Performing 75 reps of clean and press on each side with a 32 is no joke, and after running it for a little bit, I've found myself getting nicked up, injury-wise.  Best recommendation 3 months and switch.  You'll love the results, but for the mature kettlebeller, the chance of injury is increases as you progress.  

One last thing, the heavy day workouts are LONG, as in hitting it hard for 60-75 minutes.  25 sets each side + hard swings.

The Giant 

This program is a real winner.  Here's what I love about it.  Set the clock for 20-30 minutes, do the work.  If you're having a bad day and the bells feel heavy, just by showing up and doing 4-6 sets, you've finished your workout.  With the ROP, it's not done until the ladders are done.  It is recommended that you run it with doubles for best results.  You can even use mismatched bells (I don't)  You can run it with a single bell. 

I remember first starting it and using double 55's.  My rep max was 6.  Now in the 1.2 program where the heavy day is 9, I just blow right past 6 reps. I did 4 sets of 9 in 16 minutes and a set of 4 in 20 minutes.  By the time I finished 1.0, 10 reps clean and press with 55's. was no problem.  

The good news is, you get REALLY good at the clean and press. If you're using the right doubles weight, it's great for conditioning and with the correct diet, you'll trim down while packing on some muscle.  Bad news, is there is no variety. You can run other programs alongside it, but you'll stall, progression-wise as you get into weeks 9-20.

Right now, my off-days for 1.2 are 45 minutes of yoga and a 3 mile walk.  I'm not going to stray from this.  

I am looking forward to testing my rep max with double 32's when I'm done.

Conclusion:

You can't go wrong with either.  If you have the time to invest, are not high mileage, like variety and want to become a stud with a single kettlebell, than the ROP is for you.  If you want a minimalist, just do this for 60-90 minutes per week with time to recover and also use doubles, than go with The Giant. 

 

The Giant 1.1 and Thoughts on 75 Hard

Well it took me 6 weeks, but the Giant 1.1 program is in the books.  I did use the double 55's, but adjustments had to be made.  First, the timer.  I set it for 20 minutes instead of 30.  Secondly, I did not chase sets.  If I only did 5 sets, good enough. Third, I went on vacation for 8 days and did not have access to kettlebells.  I finally played my autoregulation card.  There is some real magic in 5 sets of 6-8.  It was hard and yes, I'm going to run 1.2.  The 9 rep days aren't going to be pretty, but I ran it with 45's so I know what I'm getting into.  Just going to go by feel, because 6 months from now, am I really going to care if I only got 45 reps vs 54?  The program was a success and didn't get injured.

Just after my last post, I finished the Ballistic Beatdown program.  One of my LEAST favorite from the More Kettlebell Muscle/Kettlebell Hard book. I dislike doing long sets of high pulls.  They are a grip killer and doing 10, followed by 10 double snatches is just not safe.  Especially for people who have just started using double kettlebells.  Days 2 and 3 are not fun in weeks 5 and 6.  Don't recommend.  

I will say the benefit of Ballistic Beatdown is the conditioning aspect, but I think there are better routes to take.  I was in Florida and running 5-6 miles at a clip.  Flat land and warm, but not hot weather.  Got 3 rounds of golf in and hit the ball great.  A good way to finish the season.

75 Hard is a program designed by Andy Frisella.  It's not a physical transformation challenge.  It's a "ironman" for the brain.  I have not finished it.  I have run it for 9 days twice and failed.  I chose to fail. When you fail, back to day 1.  Cue up the Price is Right, loss music....wha whu whu wa WAHHHHHHHH.

Here are the rules:

For 75 days,

1. Progress photo once a day.  

2. No alcohol

3. Follow a diet.  NO junk food or cheat meals

4. Two workouts per day, one MUST be outdoors 45 minutes each

5. Read 10 pages of a self development book

6. Drink one gallon of water a day.

No compromises, no excuses.

Sounds easy?  Let's evaluate:

Progress photo

I can't believe people fail on this.  Wake up, hit the head, wash your hands, grab your phone, shoot.  No one needs to see it.  We all look our age 1st thing. Laugh, delete.  Why do this?  So you can measure progress, but more importantly, it's about the details.  Simple tasks matter.

No alcohol

This one can be tough for a lot of people.  I have failed because I went to my friend's new restaurant and bar and had a couple of beers.  A great habit to be in, and your workouts are incredible.  I did drink alcohol down in Florida because I was on vacation.  It's a choice. Is having that beer going to help you attain your goals?  No.  Pretty black and white.  After 14 days, this gets easy.  My suggestion would be start by designating 1 day a week to drink for about 3-4 weeks.  No alcohol on the other 6 days to get out of the habit.

Diet

This is the hardest one for everyone.  You can pick ANY diet you want.  This could be as simple as eating 3 square meals a day.  No junk food.  I have read blogs and opinions from "nutritionists" that  says it can cause an unhealthy relationship with food.  I call HORSE MANURE.  Eat healthy, what's unhealthy about eating clean and not drinking?  I picked one meal a day twice a week, which is basically fasting for 22-23 hours.  Again, is eating potato chips helping me reach my goals?  Eat, just make sure it's good food.

Two Workouts, 45 minutes each

This one can be a challenge especially with the weather getting cold and unpredictable up here in the northeast.  First the good news, I have an 18 month old golden retriever who is the apple of my eye and she needs exercise.  A 3 mile walk is a win/win.  Indoors, piece of cake I have kettlebells and after the Giant, can do some ab work, farmer carries and 5 x 5 squats and rows.  

Why outdoors?  Conditions aren't always perfect in life.  These workouts also can't be run back to back.  Two workouts is a little extreme.  I would say if you need to recover.  yoga for one session and a walk for another.  Last week, I hit tennis balls to my dog, (I live in the center of a cul-de-sac) and did some kettlebell swings, squats and carries in my driveway for 45 minutes. Be creative.

Read 10 pages of a self improvement book

A great habit to practice instead of scrolling your phone over morning coffee.  I work for a habit change company, so I'm reading Tiny Habits by BJ Fogg to improve my craft.  

Habits = Motivation + Ability + Prompt.  What people don't realize is motivation AKA willpower is finite.  Ability and prompt aren't  To be successful at making good habits, focus on your ability and what prompts you.

Drink a gallon of water a day.

Ok, this is extreme.  Especially for women.  128 oz. is a LOT of water.  Yes you will be hydrated.  But if you're drinking 3 quarts which should be your minimum and are peeing clear, that should be good enough.  Substituting water for PM coffee or wine/beer is the theory behind it.  Here is the issue:  The outdoor workout.  There is nothing worse than trudging home the last 15 minutes when your bladder is about to explode, OR drinking it all at night and waking up every 2 hours.  Drink as much as you can early and be strategic about your outdoor workout.  This is the worst step of the program, and when I do it, I drink the gallon. 

I think this is genius if you understand the psychology behind it.  It can be extreme.  It is NOT a check the tasks off.  The tasks should be done with INTENT.  Everyone compromises with themselves in life.  This program teaches you not to compromise, to be your best even on days you don't feel it. It teaches you in business or life that conditions aren't always going to be perfect, but you do the right thing anyway.  Sandy Koufax one time said he only had his best pitching stuff 20% of the time.  But look at his numbers, he performed without it.  

I'm 0 for 2 so far.  However I have lost about 6 lb-7 lb. from vacation and did power through a 39 hour fast Monday vs. fasting twice.  

Even if you're not running 75 Hard, and ran this below, it's a really good blueprint for health and discipline. 

1. Eat a healthy diet

2. No/limited alcohol 1 day a week limit 3 units

3. Drink 3 quarts of water

4. Read a chapter, self improvement, non-fiction, Bible.  

5. One workout one walk

6. Take a photo once a week. 

Don't count the days. Just win today.  

For the most of this blog, I DO NOT provide progress reports.  I don't write about it unless I finish it.  I really don't like when people post on forums, and blogs how after 30 days how they're life has changed, yet fail 3 days later and never complete the program. 

No one wants to see progress photos of a soon to be 53 year old man with bed head anyway.  

Happy Thanksgiving

The Giant 2.0

 Yesterday in my journey of doing Geoff Neupert's The Giant, kettlebell program,  I finished the 2.0 workout.  What makes this different than the other 4 workouts is that it uses ladders vs. straight sets.  I believe this is the best next progression after 1.0.  Why?  In 1.0, the heavy day is the 6 rep day.  For 20-30 minutes, you're performing continuous reps of 6.  If you do the 1.1 workout, 6 is the light day and 8 is the heavy day!  That might be too much progression.  Kind of like a $3.5 trillion spending bill. No, that would be the 1.2 program.

The 2.0 program uses ladders ranging from 3-8.  Meaning, first set, do a set of 4. Rest, next set of 6, rest set of 8. Start ladder over.  What I like about ladders is instead of balling out and starting with a set of 8, which might feel awful, you kind of ease into it. Set of 4, loosen up a little, set of 6, warmed up, set of 8.  It's kind of like pitching.  You don't go into a game without warming up.  The first couple of rungs help you get the movement pattern down for the money set.

I ran this program with double 55 lb./25kg kettlebells.  4 weeks, 1st 3 were for 30 minutes, last week was 20.  My best was 75 reps on a medium day, which was a personal record.  The magic in this program is in the high rep sets, 7's and 8's.  They also take a LOT out of you.  I never went to failure, but hit a wall on heavy day in week 3.  Now if I did the program as written and rested, maybe the results might have been even better.  

I am still running a couple of days a week on treadmill or outdoors.  3-5 miles, just for meditative purposes.  Also gone to the gym to do some pullups and rows.  Last Sunday, after an easy day deload week 20 minute session, I decided to do a snatch test for 5 minutes.  Being over 50, as a "master" (insert joke), I can use the 45 lb. bell.  

Chalked up, set the clock and started.  There are many different ways to get to 100.  20 reps sets descending to 15, 10 and 5.  I'm not a fan of long sets.  I find them to be grip fryers and cause shoulder fatigue.  When the grip starts going, you're more apt to have a bad rep, a pinch and a blood blister.  Sets of 10 are okay.  Just boring.  A few years ago, I did this with a 35 and did 200 in 9 minutes.  It was still pretty miserable.  

Personally I like, 8, 8 and then 6 sets of 7,7.  The grip stays fresher. The sets don't seem that long.  If you can do 5 reps, everyone can do an extra 2. And my shoulders feel better.  There are some drawbacks to this.  First, you have to keep a decent pace.  Hand switches waste time. Second, the counting aspect.  This isn't a problem for me.  My brother teases me, that I know my exact golf score in my head or how many points I scored when I played basketball.  But it works for me.  

The key is NOT PUTTING  THE BELL DOWN.  If you put the bell down, fatigue takes over, it's hard to get going again, and you'll put it down again.  Ever notice when running how hard it is to start running again when you stop? Or doing a task you dread at work, get going on it and stop?  Same thing.  Anyway, I did the 100 at a nice easy pace in 4:50 and did 4 more for 104 total.  I might train with a 55 again.  I haven't done 100 with a 55 in about 5 years.  

What's next? I'm kind of in a no-man's land. Going on vacation in 20 days.  I can squeeze 3 weeks of The Giant 1.1 in.  Then take a week off as a de-load. And finish week 4 by doing a full 30 minutes.  Or I could finish Ballistic Beatdown.  I have 3 weeks left. I'm not a fan of it.  I HATE high pulls.  Especially before snatches. Finishing it would be more of a matter of pride than enjoyment  I'm leaning toward the former.

The Giant 1.0 = Results

I decided after finishing Lucky 13 to start The Giant 1.0 program by Geoff Neupert. When I purchased The Giant, for a whole $19, I would test my clean and press and work with my 10 repetition max as recommended in the book.  Started with 55's and only did 6.  I decided to begin with 45's.  After a week or 2 of pressing into triple digits on 1.0, I quit the program and went to Giant 3.0, which is a lower rep program using 5 RM max.  I used 55's and that helped me raise my rep max to a whopping 7. I ran 1.2 which is all reps with 45's.  I sincerely believe doing all those reps with 45's really helped me, because my press became a lot more efficient. The more vertical the path, the shorter the length to locking out. 

While doing Lucky 13, I did some intermittent lifting with 55's.  5 sets of 2-4 reps for a couple of weeks. I decided at this point to just run 1.0 with the 55's and see what happens.  No rep max test.  Suck it up candy ass.  Well the results are in.  First week, 167 total reps in 90 minutes to 185 total reps in the 3rd week.  My only setback was in week 2, I wasn't able to add a set on the heavy day.  I did more reps as I did a quick 2 at the end to finish. 10 x 6 + 1 x 2 for 62.  Completely my fault. I was running Ballistic Beatdown from More Kettlebell Muscle, on 3 of the off days for fat loss/cardio purposes. Heavy day was the day before and the workout was 180 reps of Double Swings, High Pulls, Double Snatches, Squats and Jerks.  Shoulders were tired.  Learned my lesson and shelved it.  Instead went to Planet Fitness and did some light pulldowns, rows and a run on off days. 

I have finished week 4 by deloading down to 20 minutes from 30, and doing an easy 6-8 sets.  

What I've noticed:

• My conditioning is off the charts.  Between running 1.2, then the complexes tuned my engine up.  I'm running 5 miles no sweat once a week and did a 3 mile treadmill run in under 25 minutes. I haven't done that since my 30's.
• The light days were harder sometimes than the heavy days.  At first, I thought it was mental or anti-climatic, but then, duh, more sets = lower rest periods.  11 sets in 30 minutes is a lot less than 15 total sets.
• I'm hungry, all the time.  Weight went to 190. I'm going on a golf vacation Thursday to my buddy's house in Asheville, NC. The plan is to clean up the diet after.
• The Giant 1.0 did not help my golf game.  I've become a complete mental basketcase.  Need to find my relaxed Zen.  Bad swing thoughts = bad results.  Is it really too much to just be a 13-15 handicap?  My irons and putting are good enough.  Erratic off the tee and inconsistent with the fairway woods.  I shot 41 this summer with a triple on a par 3 because I hit a 9 iron into the shit and lost a ball.  Didn't hit anything other than 6 iron off the tee that 9 in Naples. Go figure.

Saturday I decided to test my rep max with the double 55's/25kg bells.  I'm not a fan of tests anymore, or road races.  But I decided to just do it.  I banged out 10 and absolutely had 1 in the tank.  Here's the proof.  

.

•  Two weeks ago I tried to clean and press double 32 kg/70 lb. bells and failed.  Not even close.   This past Saturday, 30 minutes after the test above, I tried twice, got a LOT closer but failed. I had not done cleans in a long time with the 70's.  They weren't crisp and I needed to zip up and get tighter.  Sunday comes, I'm vacuuming in the basement, I walked over, did a set of 4 double cleans just to get warmed up and used to the movement, focusing on getting tight. 10 minutes later:                   

      

             

    It was a GRIND, by no means a thing of beauty but it went up.  First time in at least 4, probably            closer to 5 years, since I did it.

What's next on tap?  Well I have 3 choices.  

• Finish Ballistic Beatdown, (3 1/2 more weeks of workouts, and get the eating under control) 
• Run Giant 1.1.  Probably the 3rd choice.  6 rep days are the light days instead of the heavy days
• Run Giant 2.0. Reps are ladder style.  There are some hairy rep counts, but not 30 minutes of doing straight 8 rep sets. 

I'm going to have to run 1.1 and take ALL rest days, so I'd like the diet to be under control.  Also, the weather is gorgeous here, and I still want to get some runs in.  Ballistic Beatdown is a bitch, I should probably finish it and wave the load of pressing.  

The Giant 1.2

 Just finished running the Giant 1.2 program by Geoff Neupert.  I had tested my rep max on the clean and press with 55's and did 6.  Grabbed the 45's and did 12 or 13 leaving a couple in the tank.  I was not motivated to run 3.0 again with the 55's, so I decided to go for the reps and opted for 1.2

Program consists of 3 workouts per week.  On easy day perform 7 reps, medium day 8 reps, and heavy day 9.  Set timer for 20-30 minutes.  The rest periods are auto regulated.  This means when you're ready to do the next set, do it.  Try and add a one more set each week. Off days, do nothing, walk or a 3 sets of 3 reps session.  That's it.  Can't get any simpler.  One bell, or two.  Clean the kettlebell before each press.

Before I get to the results, everyone needs to TRUST THE PROCESS.  Meaning, do the program as written.  It's not about the program, it's about the recovery and diet.  You get stronger on your days off.  I'm just as guilty as anyone.  I took 2-3 days off a week.  One week took the full 4.  I'm of the belief, you need to do as many pulls as presses.  So I'd go to Planet Fitness and do 15-20 pullups, 100 band pull-aparts and a 30 minute run.  Went to New York for the 4th of July and used the hotel gym and walked 25,000 steps one day.  The Metropolitan Museum of Art is a GREAT take.  Though I find Van Gogh and Monet completely overrated.  

I opted for 30 minutes to do this.  There is a huge disparity for me in regard to reps between 45's and 55's.  The 45's felt like toys.  First week, I did 91 reps with the 7's.  In the third week, I did 112 on 8's day and 117 on 9's day.  Finally, in the 4th week, deloaded and dropped the time down to 20 minutes and averaged between 70-72 reps.

If I ran this program again, I would leave the timer at 20 minutes.  Anything over 100 reps is complete overkill.  I'm 52 years old and knew it was not a great idea, yet I did it.  I'm completely lucky to come out of it uninjured.  Shoulders muscles were sore the next day.  

Now onto the good news. I really worked on my form and the bells were flying.  The sets got my heart pumping but in a nice refreshed way.  I didn't feel trashed at the end of any workout.  I was able to add a set each week no problem and did the work faster than the week before.  For example, 13 sets in 29 minutes became 13 in 27:30.  My density improved.  Some people measure success by their rep max, I do it by sets.  

As I said, I did run a couple of times a week.  On Monday, after doing the 7's in 20 minutes, I went did to PF, and did a 5 mile treadmill run in 42:17.  Easily the fasted run I've had in over a decade.  Set the incline to 1.0.  Some magic occurred there.  Taking on Manhattan, I just was not tired at all in the heat.  Last weekend, I played golf with my fellow Kettlebell Comrade Tommy Rambo at his course in Northeast CT, he told me my shoulders looked like an aircraft carrier and he had just started running 3.0.  He loved how refreshed he felt, and was restraining himself from doing more.  

The diet has been a little lax, but hanging in the 185-186 range.  The porterhouse for 2 at Keen's Steakhouse was dynamite.  

I've decided for the next 31 days to focus on bodyweight.  Pullups, Dips, Pushups, Hindu Squats, Running, Hill Sprints and Band Pull-Aparts.  My left shoulder muscle, has been a little balky. Golfing hasn't helped.  Not caused by the Giant and wasn't a restriction, just want to ease off it a touch.  Plus, it's nice out and have been enjoying running.  

Program will look something like this: 3 x a week for each session. Stretching and easy yoga as well for flexibility

Day 1

Pullups 5 sets try and add a rep of total volume each day.

Dips 5 x 12

Band Pull Aparts 4 x 25

Hindu Squats 4 x 25.

30-45 minute run

Day 2

Pullups/See above

Band Pull-Aparts 4 x 25

Pushups 100,  Ladders 5,10, 15, 20 work up to 200

Ab roller/Vacuum/Plank

Hindu Squats adding 3-4 a day

Hill Sprints 10 x 80 yards

I have less than zero interest in pistol squats and one arm pushups or pullups.  Just the basics.  

The Giant 3.0 Results

 Ran the Giant 3.0 with 55's for 4 weeks. Sets of 1, 2 or 3.  Three times a week.  I dutifully followed the program as written and didn't do anything but walk on off-days.  In the 4th week, I was able to do 47 sets of 1, 30 sets of 2 and 23 sets of 3.  Improvement every week and did not feel gassed.  My diet was ok, not a lot of junk, but I was hungry and eating a lot more.  

So, yes it works.  My shoulders did put on some size.  But, there were some drawbacks.  I realized, I couldn't do band pull-aparts anymore with the band I own (20-70 lb.) tension.  My shoulder muscles were sore and not in the good way.  As in muscles were burning.  Running it 20 minutes is probably a better idea vs. 30.  

Went on vacation.  Did nothing but run.  Good news is in the Florida heat, I was able to run 5 + miles three times. The last mile and a half was a grind, but I improved my time with every outing.  I really enjoyed it to tell you the truth.  I had to run with all the food I ate.  My buddy and I went to Andre's in Naples with his boy and got the Porterhouse Steak for 3.  Life altering.  My wife doesn't like the ambience, but it was one of the 3 best steaks I've ever eaten.  Took my mother out for her birthday and had a seafood palella with the a lobster at Mediterrano.  Hot fudge sundaes every night.  Only gained 2 lb. Hanging around 185 right now.

Back at home, I decided to test my max with 55's and 45's.  After a few warmup sets, 55 max was 6, 45's I quit at 10 and probably had 5 left in the tank.  The difference in the 20 lb. is amazing.  It HAS to be mental because the 45's were flying.  

Anyway, what to do?  Run 3.0 again?  I really wasn't feeling it. Run 1.0 with one kettlebell?  Meh, seems too much like the Rite Of Passage from Enter the Kettlebell.  Been there, done that enough for a lifetime.  

There is no order to how to run the 5 programs.  So I made the decision to run the Giant 1.2 program. Three days a week.  Rep days are 7, 8 and 9.  Using the 45's.  I'm curious to see if the muscle endurance will help with strength. Or if you don't use it, you lose it.  First week did 13 sets of 7, 10 sets of 9 and 12 sets of 8 in 30 minutes. The 9's catch up to you around the 7th set.  Feels like a glorified German Volume Training which is 10 sets of 10, except there is autoregulation vs 60 seconds rest between sets.

I'm not resting the other 4 days.  I've gone to the gym to do pullups, rows, light band pull-aparts, dips and run.  The dips and pullups have felt really strong.  My running has come back.  Did 3.34 miles in 30 minutes day before yesterday, and did 3 miles in 25:04 today with a 1.0 incline for both.  Maybe it's the cleans and presses, who knows.  I'm liking the side effect.

I do need to clean up the diet a little.  Not gaining weight but not practicing good habits.  Eating too much. 

The Giant 3.0

StrongFirst's kettlebell forum has a 50 + page dedicated to Geoff Neupert's GIANT clean and press program.  After reading about it, figured, I'd plunk down the $19 to download it.  What's a little frivolous spending?  Basically, it's a 10 page E-Book describing the program.  Worth the money?  Well, if you like the clean and press, either single or double, this is the program for you.  It's five, 4-week programs based on your 10 rep max (4 programs) or 5 rep max (1 program).  You can use a single kettlebell or doubles. 

You can run each program for 20 or 30 minutes. 3 x a week.  That's 60 or 90 minutes of exercise a week.  Off days.  Ab work, mobility, foam roll or walk.  If you must do a 3 x 3 program.   

Here is the link: The Giant

Coming off losing about 20 lb. since the fall and finishing Kettlebell Burn Extreme, I knew I had lost a little strength. The first Giant is with your 10 rep max.  I HATE testing rep max, (does anyone like it)? So I decided not to do it.  Last time I tested it was in the fall and I did 55's for 8.  So calculating my loss of strength due to weight loss, opted for the 45's. It was too easy.  90 reps first day, 102 on second day.  Third day which was the lower rep day, I used the 55's, and had a great workout.  Took 2 days off and on medium day, I took the 55's and did 5 sets.  Unfortunately, 6th set was failure.  Not what we're looking for.  Completely stuck in between bells.  45's too easy, 55's too light.  It was suggested to try uneven bells.  A 45 in one hand and a 55 in the other.  Did one clean and press and it was too awkward and weird.  It was a chiropractic appointment awaiting to happen. What to do?

Decided to start with the 5 RM Giant. Which is 3.0.  It's described as "how to make a pair of heavy kettlebells feel light using your 5 RM." I decided to really test my RM's again.  For 55's did 6 and the last rep was not optically pleasing.  For 45's, I did 13 and quit with 2 in the tank.  Talk about a disparity.  Nothing like starting a program over a 1/3 of the way into it.  

Used the 55's.  First day, medium day got 25 sets.  Second workout of the week was supposed to be heavy day, but I felt so terrible, that I did easy day and did 33 sets.  Did heavy day and got 18 sets.  Week 2, you're supposed to do one more set than last week for each workout.  Set clock for 30 minutes, felt really good and then, my wife's friend came by to drop something off. (I was lifting in my driveway) Gabbed with her for 5 minutes and made the last 15 minutes, full-on MetCon, trying to beat the clock.  Did 26 sets!  

I don't know what it is but I'm much better and more explosive with lower reps and quick twitch.  I used to do a lot of military pressing with double 70's.  I could do sets of 2-3 all day long.  But only managed over 5 a couple of times.  Did 7 on my best day with a video to prove it.  7+ years ago, cue up Glory Days. 

A couple of things to be aware of.  This is as MINIMIALIST as it gets.  Even more so than the most overrated program in history Simple and Sinister. I couldn't imagine doing one hand swings and getups 6 days a week for months on end.  One of the things that drew me to kettlebells were ALL of the different exercises you can do and never get bored.  This is 180 degrees from that. The temptation is to have variety days like in the Rite of Passage, but I've decided to DO THE PROGRAM AS WRITTEN and see what happens.  Ab wheel, and Band Pull-Aparts are my only extra exercises.  And believe me it's tempting.

Beautiful weather calls for jogging or hill sprints.  Nope, just walking and yard work.  I actually like the 3-4 days off.  It takes a week to get over the need to stimulate with exercise. As stated in the previous 2 blog posts, IT IS 85% DIET!!!  You get strong on your days off.  Can I add this exercise or that?  Sure, you can, but then it's not the program.  For 99% of us, trying something for 4 weeks and eliminating something else is not going to kill your gainz....It might help heal soreness and nagging injuries you might have.  The goal of the 3.0 is to increase your rep max in the clean and press from 5 to hopefully 8-10.  And then do 1.0.  Or maybe I have to spend another session of 3.0 to get it to 10.  The 55's used to feel so light. They don't anymore.  

$19 for possibly 6 months of kettlebell programming is worth it.  So far so good. My goal is to finish 3.0, take 1 week off for vacation to Florida and then decide on 3.0 again or 1.0  There are 56 pages of support on the thread of the forum.

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program. 

Kettlebell Burn Extreme Reloaded Week 1 Day 3

Weight: 189.4

Still not feeling well, cold is still in my sinuses and has moved to my throat. Laryngitis, great.  Also, stomach is feeling foul.  Not in a diet way, more like flu.

Blood Pressure: 133/90 Resting heart rate 66

Update: 11:20 AM
I feel awful, it's 88 degrees and I have chills.  Decided to make my fast day today.  Rest and not do a workout.  I don't know about the cold therapy today.  I went from sweating profusely to being cold.

Recovery:  No cold showers today  Took a hot one. Turned water on, stuck my hand in and was like, No, not doing it.  I'll let the fast take care of the weight

Good news is by tomorrow, 1 fast will be in the books, 3 more to go.

Kettlebell Burn Extreme Reloaded Week 1 Day 1

8/25/18 Day 1

Weight: 194.0 
Waist Around Belly Button 37.5
Blood Pressure 128/98

Been a crazy summer.  3 vacations in 3 months and a complete lack of discipline at the table.  Workouts have been great, but you can't out snatch a bad diet.  So finally came home last night and after watching my weight creep up straight into my belly the past 4 months, it is time to do something.

I did Kettlebell Burn Extreme back in 2014 and lost 14 lbs. over 4 weeks. I used 70's for both grinds and ballistics.  However, in the last 4 years, as I've gotten older, I've lost strength.  70's were my 5 rep max, I can get them now for 2 on the press.  For presses, I'll use 55's, and for squats 70's.

The ballistics portion of the program used to be double swings supersetted with double cleans.  I used 70's.  I never was a fan of this part of the program and I'd have to tape my finger tips to avoid hot spots.  Well lo and behold, Geoff Neupert created a reloaded program and instead of swings and cleans, you do high rep one hand swings and snatches.  Take your 40 rep one hand swing bell and your 30 rep one hand snatch bell.  That would be 55 and 45 lbs. respectively and alternate days.  One day as many sets of 20 swings as possible.  The next ballistics workout, as many sets of 20 snatches as possible.  Rest between hands, to stay as explosive as possible.  I like this piece.

As always, the diet will be the worst part.  3 carb days, two protein sparing modified fast days (AKA no carbs) one cheat day, one 36 hour fast.  The PSMF days are the worst for me.  I would rather fast then eat 1500 calories with no carbohydrates.  However, I have also fallen out of the practice of fasting, so this is going to be a challenge.

The recovery methods of cold shower, cold tub, alternate hot/cold, won't be a breeze, but I notice if I do it, little 49 year old aches and pains go away.  It's summer, the cold recovery won't stink as much as in the dead of winter, when it was 1 degree outside and I was taking a cold shower. Say in 10 minutes.

First workout
Medium day grinds
Double Kettlebell Military Press alternated with Double Front Squats.
25 minutes Ladders of 1,2,3. 55's for presses, 70's for squats
I did 5 ladders of each and 1 rung of the 6th ladder.  31 repetitions total. Felt good and strong, my legs really felt the squats.

Meditated for 17 minutes.
Cold Shower 8 minutes

Diet
Meals 1 and 2
3 Eggs with Broccoli and 1/4 cup of oatmeal

Meal 3
2 Grilled Chicken Breasts 2 ears of corn  and Brussels Sprouts

RIP, ROP

Things are going so well, how can I screw this up?  Not the case here.  So I quit doing the Rite of Passage.  Why, one would ask?  I'm making gains, seeing improvement it doesn't seem to make sense.  Well, it's simple and common for a lot of people who do this workout.  The volume of cleaning and pressing with a 32kg kettlebell or higher, leads to getting knicked up.  And that's what was happening to me.  My elbow/forearm tendons starting getting sore.  After heavy day, the back of my left shoulder in the tendons, not skeletal part, got sore.  I took a week off from all exercise, first day back doing easy day, sore. immediately in the same two spots.

My last heavy day, for all my rungs and ladders, I only cleaned it once and then pressed out the reps.  I tried to adjust, but couldn't get it comfortable.  Still there is a lot to like from the gains. However, I think it is a 4-6 week workout than you have to move on.  Snatches, did 4 minutes straight without putting the bell down. Did 75 reps, wasn't testing, took my time, tried to get used to the endurance vs. cranking out reps. 

The week off was good. I had to travel to Austin, TX for work for 3 days, and said, I'm not packing any workout clothes.  I take 4 weeks off a year.  If I don't, I get injured.  So now for 3 days a week, I'm doing the Long Haul from the More Kettlebell Muscle book.  Using 45's, it's basically a 9 week program, where you do sets of a double kettlebell complex. Easy day is 90 seconds broken up into 3 exercises, 30 seconds each all the way to heavy day 150 seconds.  It's a program I've done before.

I'm two weeks through it. The good news, conditioning wise, I pass in flying colors.  First week, it was 3 sets, rest 2x as long as the set.  No problem.  Second week, add a set. so 4 sets total. The 4th set on heavy day, the grip on my left hand was screaming.  It went clean, squat, press, snatch, swing.  The cleans were a grip fryer, 30 seconds is about 13 reps of cleans. The squats 10 reps, are an oasis on the grip, however, it fatigues the back of the shoulders.  Then the presses first 3 sets about 9 reps, last set 7. Bring to the rack, breath deep 3 times, up, back down repeat.  Now the panic starts to set in, the grip is weakening, the shoulders are tired and what's next? Oh goodie gum drops, double snatches.  9 the first 3 sets, 7 the last round. Swing the bells outside the legs, snap the hips keep the bells close, punch at the top, bring to the rack, try to relax breathing repeat.  Finally double swings, at this point that swing that went to the chest the first three rounds, is getting to about the hips, because I'm hanging on to the bells for dear life. 

Put bells down, heart rate is 180, breathing heavy but not gasping. We'll see how 5 sets go next time around.  For the record, my shoulder and elbow are significantly better.  ROP  easy and medium day, awesome, heavy day, too much volume for this old coot.

The other three days I've been tinkering around with the heavy bells.  One day, did sets of presses/squats/rows with the double 70's, then did some bottoms up presses.  Was able to get 3 reps each arm with the 45.  Next time, I did a complex of 10 sets of 5 press/squat/rows with the 55's.  Then did 10 sets of 5 with 88's of deadlifts and double swings outside the knees.

Thoroughly enjoyed Thanksgiving yesterday.  I did try to head the damage off at the pass yesterday, don't know if I succeeded or failed.  Went out Wednesday night for drinks and appetizers with my wife.  Thursday morning, did easy day of the Long Haul. Took 15 minutes. Rested for 10 and debated doing road work.  Jog or sprints?  Chose the sprints and somehow lived to tell about it.  First 3 sprints were about 75 yards to the first mailbox on the adjacent street to my house.  Moderate incline. Next 3 were 100 yards to the second mailbox, however the last 25 yards the incline is steeper. Hamstrings start to pump. Next 3 sprints are from the first mailbox to another mailbox.  About 75 yards, but steeper than the other two sprints.  Finally one sprint to the top of the hill from the first mailbox, about 100 yards, steep, sprint form gone to hell trying to drag my butt to the top.  Walking home, huffing and puffing wondering if a heart attack was going to ensue.  I pass by my neighbor's house, he walks outside with amusement, already drinking a mimosa to wish me a happy holiday and asks me what I'm doing to myself.  Now it's 34 degrees out, no wind, and I'm in a hoddie, and t-shirt. My diaphragm is burning, I decide to take a cold shower for recovery.  I come out after 7 minutes sweating still on my forehead. 

Had 3 drinks and two helpings of everything at my brother's house and fell asleep for 90 minutes on the couch.  This was after 9 hours of sleep the previous night.  Going to put all those calories to good use today.  My decision is whether to do it before or after basketball practice at 11. I'm coaching an 8th grade team. One of my favorite activities.  I don't do Black Friday.  My idea of Black Friday is to go on Amazon. Was going to buy a 80 lbs. bell, but now that I've quit the Rite of Passage, no need for that!

Hope everyone enjoyed Thanksgiving!

Rite of Passage Week 3 Three PR's then Injury

Week 3 of the Rite of Passage was one of the best weeks of training I've had in a while.  Started on Friday with a Medium Day of presses.  Got all the reps, rolled the dice for an 8.  Banged out 166 swings with the 88.  All time best.  Saturday messed around with some squats and swings with a 70 for variety day.  50 squats, 100 swings.  Sunday Easy Day of Presses, no sweat.  Rolled a 9 for snatches. 

Yes, I used gloves, chalked them up.  Did sets of 10 on each side put the bell down for 20 seconds do it again.  Did 131 in 9 minutes.  Again, not even breathing that heavy.  Grip was surprisingly strong.  form excellent. Monday I did hill sprints.  10 of them with 4 different routes.  Tuesday, my legs ached.  On Tuesday I did heavy day later in the day at 6 PM. Had a business trip in Hartford and almost held off until Wednesday.  Glad I didn't.  The bell was flying up on my presses.  Did 5 ladders in 55 minutes.  Rolled another 8, this time did 176 swings with the 88 in 8 minutes.  No grip issues at all.

Took Wednesday off to rest, Thursday was a variety day.  Did 5 sets of backup presses with the 88. Backup means, start pressing the bell and then use your off hand to lightly assist.  Once I got the bell in motion, I took my hand off the bell and did a 5 second descent back to the rack.  Did about 8 reps total on each side.  My swings have been going so well, I decided to do the Simple and Sinister test.  I have never followed the program, but in order to reach "Simple," men must achieve 100 one hand swings in a row switching hands every 10 reps and then doing 5 Turkish Getups on each side in 10 minutes with a 70 lb. bell.  Accomplished that a long time ago.  I decided to try with the 88.  I finished the swings in 2:47.  My legs were complete jello and my heart rate was 186.  Rested 5 minutes, banged out the getups in 7:30.  The "Sinister" goal is 106 lbs.  Never getting there, never buying the bell.  I felt like I was in control of the 88, not the other way around.

Feeling pretty proud of myself, I started week 4 of medium day yesterday.  Did my rows first with the 88, started my pressing, on rung 4, on the left side. pop. Pulled muscle between my shoulder blades, just to the left of my spine.  Stretched out, started ladder 2, twinged a little more.  Put the bell down, popped 2 aleve and that was all she wrote.  Today, it feels a lot better, but not 100%  Would love to go running or sprinting but we had 4 inches of rain last night, it's raining now with gust to 40 MPH.  Not happening, just will rest up, probably until Monday.

Same thing happened last year.  I did back squats, 10 reps at 315, two days later, back injury. Old age has a way of fighting back.  Not worried, I won't lose strength, I basically own the 70. 

Rite of Passage, Week 2 The Good The Bad and The Ugly

Just started week 3 of the Rite of Passage, the meat of the program is going well and making progress, but there's some technique that needs to be cleaned up. We're a glass half full cheery type in general so we'll describe it like the Sergio Leone film starring Clint Eastwood as The Good The Bad and The Ugly, which, as the third installment in the unknown man series, was way too long and not as good as A Fistful of Dollars and For A Few Dollars More.

The Good
No issues pressing the 70 on heavy day, got all the reps, 75 each side.  Did it under 60 minutes with one arm rows with an 88.  The 88 has felt, manageable to tell you the truth.  Did 166 swings/15 sets with an 88 in 8 minutes.  Snatched for 2 minutes straight for 38 reps and wasn't breathing heavy afterward. Diet locked in.  I took my buddy Tommy's advice, 3 squares.  No more fasting.  Done with it for now.  2 scoops of protein powder with apple or banana and milk, 3-4 egg/3 egg white omelet with kidney beans, broccoli, spinach, peppers and onions for lunch.  Normal dinner, meat, starch, salad.  Variety Day week 3, I was squeezed for time, did 4 sets of 50 two hand swings with a 70.  Felt like I was doing a set of 20 swings.

The Bad
My kettlebells suck for snatching.  I can't put it any other way.  The 55's enamel handle gets slick with perspiration after about 15 reps.  Need to drive over to Captain Calisthenics house and get one of his 52's. Nice way of asking huh, Tommy Rambo?  Did 18 on the left side before it was going to fly out of my hand and 20 on the right.  Grip great, breathing great, form good.  It's all about the darn drop for me, one pinch and welcome to blood blister city.

The Ugly
Trying to snatch a heavier bell.  On variety day with a 62.  The drop with my left hand from the palm to the fingers.  I wasn't catching it right and it caused my swing to go too low.  did 3 sets of 5 each side and ended up pinching my left hand on the last rep.  Not doing that anymore.  One hand heavy swings instead. Doing isometric cleans on variety day with the thicker handled 88 lb bell. Dropped it to my fingers, whoopsie, thud and put another dent in the carpet.  Going to put an area rug or rubber mats in that room.  This occurred just before I tried snatching the 62, so let's just say, it was not the greatest of workouts

What's next? 
Stay the course, medium day today, 50 reps each side. Rolled an 8, going to see if I can beat 166.  I already rolled the dice for easy day and will be snatching for 9 minutes.  I think I'm going to open it up a little bit and see how many snatches I can get.  Yes, I will put gloves on.

Retired from indoor soccer. Just getting nagging injuries every year.  Two years ago, big toe stepped on by a cleat, and a pulled right calf.  Last year, kicked in the ribs, and lower back issue, which wasn't brought on by soccer, but kept me out of a session for a few weeks. I'll just have to remember what a legend I was in my own mind on the indoor pitch.

i am going to start playing basketball again. Just need to man up and get myself down to the gym.  Hopefully the body will do what the mind wants. 

Enter The Kettlebell, The Rite of Passage

After having excellent success with the 10,000 swing workout, I decided to change things up.  One thing that I really liked about the program was using a single kettlebell.  I've been mostly doing doubles for a long time.  Single kettlebell work can be tougher because the time under tension is longer.  For example, do a set of 5 presses with double bells.  Once you hit 5, you're done.  Now with singles, you have to switch hands and do 5 on the other side. The set takes longer.  So I decided to go back to an oldie but a goody.  The Rite of Passage from the book Enter The Kettlebell.

This is one of best kettlebell books ever written. The goal is to snatch a 24kg kettlebell 200 times in 10 minutes and clean and press 1/2 your bodyweight.  Two lofty goals indeed.  Which is harder?  Easy answer, both.  If I was a betting man, I figure that the press would be easier.  Not that's it's easy.  But if you really wanted to eat like a horse, really work on your technique, and if your shoulders can take it, press, press and press some more you'd get there.  Of course, gaining weight means making the press even heavier.  The snatch test?  Too many variables. I think when you get to a certain age, there is a limit on the type of condition you can be in. A month or so ago, I did something that jacked my heart rate up to 210.  I was bragging to my cousin until he told me I was an idiot and that was too fast for my age. Second, hand care, one bad rep, blister, shelf.  Third, grip strength, 100 in 5 minutes? Done it, give me 6 weeks and I'll get it again, now do 100 more?  A noble goal.  My all time best was 151, and in hindsight, had probably 160, but not much more.  I've done 200 with a 16 kg in sets of 10 in 9 minutes, and it was fatiguing.  Now add 20 lbs to each rep.  Just remember it's the journey not the result, or so I'm saying as I start this.  I'm going to stick with it for at least 12 weeks and see what happens. 

The Workouts
5 per week
Easy day, 5 ladders of 1,2,3 cleans and presses alternated with Pullups, Roll dice, do the sum for x minutes snatches, nice and easy about 50-60% effort

Variety Day

Medium Day, 5 ladders, of 1,2,3,4 cleans and presses alternated with Pullups, Roll dice do swings for sum of minutes 75% effort

Variety Day

Heavy Day, 5 ladders of 1,2,3,4,5 of cleans and press alternated with Pullups, Swings at 85-90% effort

Days off before and after heavy day. 

One change, I don't have a pullup bar.  The one I had wasn't wide enough to fit the doorways in the house I moved into 2 years ago, so we're going to do one arm rows in place.

What should I do on a variety day?  Anything you want as long as it isn't too strenuous and affects your pressing.  See it as a practice.  Or if you want to go for a run, do that. 

This book, in my opinion does have it's weaknesses  It's vague and also doesn't account for any type of squatting.  So my suggestion is do some squatting of variety days if you like.  I also don't believe you can get to 200 snatches on an easy day of snatching and under 12 minutes of swings alone, but we'll get to that later.

I'm through week 1 of the pressing, here's how it looked

9/30/16
Medium Day, 32kg/70 lb. kettlebell 
5 ladders of 1,2,3,4  left then right cleans and presses supersetted
with 5 ladders of one arm rows 40kg/88 lb. bell (1,2,3,4)

Used random.org website to roll dice......Snake eyes!  2 minutes
2 x 30 with a 40 kg/88lb. bell  60 swings

10/1/16
Variety Day 
Single kettlebell squat in the rack
40 kg/88 lb.  5 ladders of 1,2,3,4 Left and right
Two hand swings
40 kg/88 lb.
20 sets of 15 reps, 300 total. Rest until the top of each minute

I like these squats better than goblet squats.  Not only do you get to practice a clean with a heavier weight, it hits your oblique and forces you to STAY TIGHT.  If not, the bell will fall out of the rack.
Swings felt good.  The 10,000 in 10 days made this a breeze

10/2/16
Easy Day 32kg/70 lb. kettlebell
5 ladders of one clean then presses (1,2,3) Left, Right supersetted with
5 ladders of one arm rows 40kg/88 lb. bell (1,2,3)

Rolled a 9 for snatches
55 lb. bell,  10 sets of 5L, 5R, one set of 4 L, 4 R 108 reps. Did them in a nice pace, didn't really open it up.  Did my set, walk a lap around my basement, did another set.  The bell felt light.

10/3/16
Off
I did run 4.7 miles.  On Saturday I was driving to pick my son up from work on this crappy road that is pothole mired.  An 18 wheeler came at me, I moved to the right, BOOM, hit a crater. Bent my rim.  When I miraculously made it home, there was 4 PSI in my tire.  Allstate Auto came to change it and the rim was bent. Took it to my mechanic on Monday, $172 and a used rim later, I ripped off a letter to the next town's DPW asking for reimbursement.  On Sunday there was a cone in the crater which I mentioned in the letter along with a picture of my rim and my paid invoice. It's the principle of the matter. It's the beginning of October not the end of March and winter. How about having a little pride and fixing your roads?  I dropped the car off and ran from the mechanic's garage around a pond and home.  Hadn't run in 2 weeks. Made it without stopping.

10/4/16
Heavy day 32kg/70. kettlebell
5 ladders of clean and presses (1,2,3,4,5) supersetted
with 5 ladders of one arm rows 40 kg/88 lb. bell (1,2,3,4,5)
 I got all the reps, nothing got stuck. It was tiring, and took about 63 minutes. Some of the press were great, punching the bell from the rack overhead. Others, went up slower. 150 press is a lot.

Two hand swings, Rolled a 6
Did 6 x 20 and 1 x 12 with a 40 kg/88 lb. bell.  Could really feel the grip in my foreams toward the end.

I like two hand swings better than one hand.  I am of the opinion for endurance, it tests your grip better because the hands don't get a rest as when doing one hand.  Easier on the hands as well.

Tomorrow will be an off day. I might go for a walk, but other than that, recover from this morning's beating

For variety day on Thursday, I'm going to do the squat workout but only ladders of 1,2,3. Either swings or hill sprints and maybe some loaded cleans and getups.

Tips on the Rite of Passage

As having moved from 55 lbs. to successfully completing 70 lbs. presses here are some tips.

1. Don't kill yourself on variety days.  You should feel good when you're done, not peeled off the floor.  50-60% exertion is good.

2. Always go hard on your swing days with good form.  85-90%, also use a bell heavier than the snatch bell.

3. Before jumping up to the next kettlebell, own the bell you are using.  If you can complete heavy day with the bell you are working with, keep using it.  This will build a pattern of success and help you lock in your form. 8-12 sessions should do it.

4. If you miss a set or 2, put the bell down, shake it out, finish the reps.  1,2,3,4,3,2 still equals 15.  You're still getting the volume in, it's just taking an extra couple of sets. 

5. The clean is the key to a good press. If your clean isn't crisp and you don't get tight, you're press will stink too.

6. When you press, extend your alternate arm and make a fist to keep tension throughout the body. It works.

7. Have the bell deep in your palm and squeeze the handle tight.  If you get stuck, squeeze harder, the bell will move.

8.  Flex your lats and pack your shoulder.  This will protect your shoulder and you will have a stronger press.

9.  Get an intermediate bell.  Seriously, invest the money.  Going from a 24 to a 32 is 17.6 lbs.  A 62 will cost $100 or 3 months of a membership at a real gym.  You'll get at least 3 months out of it.  Most people quit because they either get bored, or try to make too big of a jump.  I still use my 62.  It's good for snatches and swings.  I'm going to invest in a 36 kg around Christmas time myself.  I've tried to press the 88.  I can't press the 88.  Push press, sure, turkish get up, absolutely.  Strict press, no.  I can press a 79 and have done it this year at a gym in San Francisco.  Did 3 reps each side actually. 

All for now, stay tuned for updates.