Tuesday 3/31 (PM)
A1. KB Clean-N-Press 2x88
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Seven rounds.
KB Clean-N-Press 6x88
KB Clean-N-Press 6x88
KB Clean-N-Press 2x88 (strict press)
Wednesday 4/1 (AM)
Goblet Squat 10x26
Goblet Squat 5x30
Goblet Squat 5x35
Goblet Squat 5x44
Goblet Squat 5x53
Goblet Squat 5x88
KB Snatch 20x26
KB Snatch 20x30
KB Snatch 20x35
KB Snatch 20x44
KB Snatch 20x53
KB Clean-N-Press 6x88
Early meeting at work. Banged this out in 15 minutes, but I’ll tell ya, this would be a great minimalist, bare-bones, do-just-enough-to-maintain when I get old and can’t handle as much volume.
Wednesday 4/1 (PM)
A1. KB Swing 15x88
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Seven rounds.
KB Clean-N-Press 2x88
Seven rounds.
Thursday 4/2 (AM)
Right-Hand KB Snatch 1 Minute
Rest 1 Minute
Left-Hand KB Snatch 1 Minute
Rest 1 Minute
Five rounds (26, 30, 35, 44, 53 pounds).
Probably did between 22-25 reps in the early rounds with the lighter bells, about 20 per hand with the 44, about 16 per had with the 53. Should total over 100 per hand.
Thursday 4/2 (PM)
A1. KB Clean-N-Press 2x88
A2. Lat Pulldown 5x150
Sixteen rounds.
Friday 4/3 (AM)
KB Clean-N-Press 2x88
21 rounds.
Friday 4/3 (PM)
KB Clean-N-Press (2, 4, 6, 8, 10, 12, 14, 16, 18, 20) x 62
KB Swing 10x62
Ten rounds. Added reps each round on Clean-N-Press.
Saturday 4/4 (AM)
Hot Yoga Class (90 Minutes)
Saturday 4/4 (PM)
KB Medley (20 Minutes)
Mixed bag of stuff at my GF’s place. Highlight for me was a handful of successful snatches with the 62 pounder. First time ice ever snatched a KB over 53 pounds. My GF also did a few strong clean and presses with a 25 pounder, which is big for her (as with most women, her leg strength is far ahead of her upper body; she can swing the 62 for 10 good reps but is still intimidated by pressing one half that size).
Sunday 4/5 (AM)
KB Swings & Squats (25 Minutes)
About 250 swings and 50 goblet squats, all with the 62 pounder.
My GF did the same with 25-35-45 pounders (adding weight as we went).
Monday 4/6 (AM)
Goblet Squat 10x26
Goblet Squat 10x30
Goblet Squat 10x35
Goblet Squat 6x44
Goblet Squat 6x53
Goblet Squat 6x88
KB Clean-N-Press 2x44
KB Clean-N-Press 4x44
KB Clean-N-Press 6x44
KB Clean-N-Press 8x44
KB Clean-N-Press 10x44
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
Monday 4/6 (PM)
A1. KB Swing 12x88
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Five rounds.
KB Clean-N-Press 2x88
Eight rounds.
Tuesday 4/7 (AM)
Spinning Bike (16 Minutes)
Tuesday 4/7 (PM)
A1. Double KB Complex 1x44’s
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
A4. KB Swing 10x88
Six rounds.
B. KB Clean-N-Press 6x88
Wednesday 4/8 (AM)
Goblet Squat 10 x 26, 35, 44, 53, 88
Front Squat and Press 3 x 44’s (Five Rounds)
Clean-N-Press 2 x 88 (Five Rounds)
This is a marvelous 15-minute full body workout. If ever I need to really simplify, I think this would be a great minimalist routine that could be repeate every day and would sustain at least some muscle mass.
Wednesday 4/8 (PM)
A1. KB Swing 12x88
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Seven rounds.
KB Clean-N-Press 8x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
KB Clean-N-Press 2x88
[quote]ActivitiesGuy wrote:
Wednesday 4/8 (AM)
Goblet Squat 10 x 26, 35, 44, 53, 88
Front Squat and Press 3 x 44’s (Five Rounds)
Clean-N-Press 2 x 88 (Five Rounds)
This is a marvelous 15-minute full body workout. If ever I need to really simplify, I think this would be a great minimalist routine that could be repeate every day and would sustain at least some muscle mass.[/quote]
I think kB’s are perfect for this kind of workout, I’m working my way through the RKC workout handbook at the minute every time I get a “free” day in my programming. Kinda limited by the bells I have available unfortunately. My current favourite is a circuit of Half Viking Salutes, swings and pull-ups. I usually do ladders on the pull-ups and salutes.
^I live in an apartment for the time being - proximity to work, yoga studio, and Whole Foods, plus no family ATM - but in the next few years, once my GF and I are married and buy a house, I have every intention of setting up a pull-up rig of some kind, and from then on I expect that some kind of pull-up and KB ladder will be a foundational workout for me.
It’s been interesting to reflect on my journey with kettlebells over the years. I bought a 45 maybe four or five years ago…during a semi-injured period in my distance-running phase, I was doing a lot of at-home workouts (including a round of P90X with an ex-GF) and somehow got into my mind that a KB would be good, even though looking back I barely knew anything about them. I used that 45 intermittently for a few years (although running and biking was still more a focus for me than strength work), then last year added a 35 and a 20 (idea being that my now-GF would be able to join me for workouts).
I’d been moving towards more at-home workouts anyway, I changed jobs earlier this year, I no longer had free access to the gyms at Pitt (fun fact: if you’re a Pitt employee, you can use the gyms, if you’re officially a “University of Pittsburgh Medical Center” employee, NOPE) that’s what really stimulate the idea to build my entire fitness routine around KB’s. My GF had also really taken to them, and we’re long distance so I decided to treat myself with this big new paycheck (ha!) and buy a bunch of Rogue Fitness KB’s for my place, giving her all the old mismatched ones so we have a nice collection in both places. After we move in together (probably next summer) we’ll probably sell or donate the old ones.
So anyways. That’s how I’ve come to be a KB guy, supplemented with a little yoga and occasional biking for low-impact cardio.
Everyone’s goals are different and YMMV, of course, but KB’s seem to be the best bang-for-the-buck to me in terms of building muscle while maintaining CV fitness. Running and biking are just too specific - no adaptation or carryover to other activities - and barbell lifting seems to beat me up a little more (plus, my KB’s fit under the bed in my apartment and a power rack doesn’t, haha).
I’m not ruling out a guest appearance by BB’s and DB’s in my future, of course, but I do like using simple KB workouts as my baseline.
I think being able to train at home is one of the most under-rated tools you can have. Since I’ve had a home set up, I never miss a session.
I’m becoming more and more of a fan of the Kb, I just can’t persuade myself to go full on girovek yet, do you find you miss the heavy lifting?
Thursday 4/9 (AM)
Goblet Squat 10 x 26, 35, 44, 53, 88
Double KB Front Squat and Press 3 x 44’s (Five Rounds)
Clean-N-Press 2 x 88 (Five Rounds)
Same workout as yesterday morning.