Me too! My copy is on the way! He should make some sort of commission for that. Lol
1 Like
3/13/2026
AXE Training, Week 3. “Double Shot Espresso”
Warm up
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10:00 walk
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3 x 5 prying goblet squats
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3 x 5 KB halos
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3 x 5 bridges
Easy Strength
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Close grip BP: 3 x 5 x 195 lbs
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S/S with Bat wings: 3 x 8 x 35 lb DBs
AXE Training: Double shot espresso:
- 4 hand-to-hand swings every 0:30 for 16 rounds; 36 kg KB
- Rest 2 minutes
- 6 hand-to-hand swings every 0:30 for 12 rounds; 36 kg KB
Walk 20:00
Notes: A bit of an explanation. The idea is to include a “jolt” day every couple of weeks, and get yourself into the glycolytic phase (meaning: keep going even when you’re breathing heavy and tired). So, sets happen faster and without full recover. This is my first time trying this specific protocol that Pavel outlines in his AXE book, so it was a bit of a trial and error scenario. The prescription is to go until you begin to lose your form or explosiveness, but not stop just because you are out of breath. I felt like I could go on too long, but I also felt like the weight was a bit heavy and reps too low. Next time, I think I’ll drop the weight and up the reps and see how that goes.
@Hugo_Fillion @BethB : Wow, that’s really cool! Usually when I write my log I’m thinking “no one’s going to actually read this”, so it’s neat that it inspired you to check out S&S. As you can tell, my training approach is different than most on this site, and S&S really inspires my training philosophy. Let me know if you start running it, and I’m happy to follow along and try to answer any questions should you have them.
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I am considering it but probably not in the near future. My only question so far is how long does the warm up prescribed in the book + the swings and get up take in total approximately?
EDIT: I like simple and minimalistic training concept so I like seeing what can be achieve with it in places like your log. I did a run at easy strength a while back. I liked it.
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It’s a pretty quick session, given it’s supposed to be done near-daily. The entire thing takes about 30-35 minutes.
Warm takes ~10 min:
3 rounds of:
5 prying goblet squats
5/5 halos
5 bridges
The workout takes about 20-25 minutes. It’s not supposed to be rushed, but even still it’s pretty brief:
10 x 10 swings takes about 10-15 minutes.
10 get ups takes about 10 minutes
The only other component is are two stretches at night, which don’t take really any time at all and are easily done while watching TV or chilling.
Some notes: While other work can be added, do it separately from the S&S work. Don’t try to add things as a superset as part of those movements. That’s tough for me, coming from a CF background. But, I do agree with Pavel that doing so fundamentally changes the program. Come to think of that as “practice” and singularly focused. I’ve found that a minimal amount of a Easy Strength lift (like 2 x 5 of a movement like Bench press, rack pulls, OR weighted pull ups) works well. As does adding something like Fighter Pull up program, or just doing some calisthenics at some other point of the day. As with nearly everything, adding walking is a great idea. If possible and if time allows, a walk immediately after is fantastic.
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3/15/2026
AXE Training, Week 4. “Quick and the Dead”
Warm up
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10:00 walk
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3 x 5 prying goblet squats
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Band pass throughs
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Built from Broken daily mobility
Quick and Dead, KB training, 28 kg KB:
- 30 min, done as 5 rounds that last 6 minutes each:
- Each round:
- 1-handed KB swings: 10L/10R
- Band-resisted power pushups: 2 x 10
- The breaks are prescribed; briefly: Swings at 0:00 and 1:00; Push ups at 3:00 and 4:00, then start over.
Fighter pull up progression: 10, 8, 6, 4, 2 (done very strictly)
Notes: I’m at my parents’ place, and brought along a band and a 28 kg KB. They have a pull up bar. Worked out just fine. First time dong this Q&D workout, which is a program by Pavel. Bought the book and it’s great, but have been doing AXE training first. Thought this was a great chance to give it a try.
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My book arrived at my home yesterday, but I am currently out of town. So my husband read it and informed me that he thinks it will work really well for me. Lol. So I might be harassing you after I finish the kettlebell swing challenge in a few weeks. I’m actually pretty excited about the idea of really changing up my training.
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3/16/2026
AXE Training, Week 4. KB jerks.
Warm up
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Built from Broken mobility work
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10:00 walk
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3 x 5 prying goblet squats
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3 x 5 Banded shoulder dislocators
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3 x 5 bridges
AXE training. 20 rounds, go every 1:10:
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5 one-arm jerks; switch sides each round. 28 kg KB
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Total reps = 100 jerks.
Fighter pull ups progression
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10 - 8 - 6 - 4 -4 strict pull ups
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S/S Farmer’s carries, 28 kg KB
15:00 walk
Notes: Still on the road. Didn’t get a great night’s sleep, but still was up to this. The weight is actually a bit too light. I’ll get to 6 reps with this, and move up to 36 kg.
5 Likes
3/17/2026
Week 4, AXE. “Off day”
Morning routine:
Daily mobility work
10:00 walk
Daily weighted mobility work (halos, prying goblet squats, etc…)
30:00 walk
Notes: I had planned on getting in a KB workout today, but was traveling all day yesterday and haven’t slept well a couple nights in a row. This actually lines up to be as good a rest day as any, so I’m taking it. Will focus on steps and getting some good sleep tonight.
@BethB : Glad you got the hard copy of the book! It’s definitely one of those that’s great to leaf through and go back to, so a Kindle version is not quite the same. Reach out if any questions come up. Despite both being KB programs, S&S and the 10K swing challenge are on opposite ends of the spectrum. In S&S, every swing is hard and the sets are no more than 10. You can’t go again until you are fully recovered and ready to swing with the same intensity. As you are finding out, the 10K swing challenge is an endurance slog. Both have their places and have different goals, of course. Good luck!
5 Likes
3/18/2026
AXE Training, Week 4. Hand to hand swings.
Warm up
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Built from Broken mobility work
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3 x 5 prying goblet squats + KB curls
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3 x 5 KB halos
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3 x 5 bridges
AXE training. 30 min EMOM:
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4 hand-to-hand swings; 36 kg KB
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Total reps = 120 swings.
Easy Strength
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Close Grip BP: 3 x 5 x 195 lbs
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S/S with 3 x 6 DB bat wings; 35 lb DBs
Notes: These swings are really tough on the hands. I also find the hand-2-hand somewhat difficult because of the switch, which requires some concentration which (IMO) takes away from the explosive effort. I am going to try 2-handed swings and find the balance in terms of weight and reps to elicit the effort that AXE training requires.
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3/19/2026
AXE Training, Week 4. “off day” - doing a short Iron Cardio.
Warm up
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Built from Broken mobility work
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10:00 walk
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KB get ups: 5 x 1/1; top weight was 28 kg KB on each side
Iron Cardio, 15:00
- 1 clean, 1 press, 1 squat, 2 strict ring pull ups, single 28 kg KB, alternating sides
- Total = 20 rounds
25:00 walk
Notes: I was excited to try this. It’s quite popular in the KB community, though the movements are not anything unique. It’s another A+A approach (aerobic + anti-glycolitic) and the approach is NOT to treat it like a MetCon, but instead do a hard, crisp complex, then rest until you are fully recovered and ready to repeat at the same level. It’s a program by Brent Jones, and can be a stand-alone or, like I’m doing, a compliment to another program.
There are plenty of variations in the book, but the one I did is the basic, original one (although I added pull ups, which are allowed but not necessarily part of the basic approach). You can go for time, a certain number of reps, and should wave the intensity and length. But in all cases, you absolutely cannot turn it into a MetCon where you are out of breath and chasing rep numbers. I like that the mentality aligns with the approach I’m already doing, which makes sense because Brent Jones is from Pavel’s sphere of KB training.
6 Likes
3/20/2026
AXE Training, Week 4. KB jerks.
Warm up
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Built from Broken mobility work
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10:00 walk
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3 x 5 prying goblet squats
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3 x 5 halos
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3 x 5 bridges
AXE training. 30 rounds, go every 1:10:
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5 one-arm jerks; switch sides each round. 28 kg KB
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Total reps = 150 jerks.
Easy Strength, Weighted Pull Ups
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5 x 5 x BW+25 lbs
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S/S with 7 x 5 power push ups
Notes: This wraps up four weeks of AXE training. I’m going to keep with it, but make some adjustments. I’m moving to snatches and 1-arm swings. I travel this Sunday - Tuesday, so I’ll get back on my usual schedule at the end of next week. The plan (for the next ~4 weeks) is:
AXE training: 2x a week
Iron Cardio: 2x a week
Run/MTB/Hyrox: 1 - 2x a week
5 Likes
3/21/2026
8:30 am, Hyrox
Part 1: 1:00 on/0:30 off x 4:
a) Max reps Wall Ball
b) Max cals ski erg
c) Max distance walking sandbag lunges
d) Max cals rower
Part 2: 2:00 on/1:00 off x 4
a) 250m run + max wall ball throws
b) 250m run + Max cals ski erg
c) 250m run + Max distance walking sandbag lunges
d) 250m run + Max cals rower
Part 3: 3:00 on/1:30 off x 4
a) 10 burpees + 250m run + max wall ball throws
b) 10 burpees + 250m run + Max cals ski erg
c) 10 burpees + 250m run + Max distance walking sandbag lunges
d) 10 burpees + 250m run + Max cals rower
Notes: Pretty good set up on this one. I like the variety of movements and the overall conditioning hit. Did it fasted (I’ve been training fasted in the mornings, after reading Pavel’s thoughts on his training approach), and I had no trouble keeping up a good clip.
6 Likes
3/22/2026
6.25 mile run
Notes: Nice and slow pace, doing about 9:30 min/miles. I was pretty tired from a poor night’s sleep, but no real trouble once I got going. I’ll be traveling for the next couple days so no real training will happen again until Wednesday.
6 Likes
3/23/2026
Traveling day - all day work and staying at a Hotel.
Quick morning “wake up” activities:
Set timer for 12 minutes and walk up and down the staircases. It’s too cold to go outside.
Quick mobility sequence of ~10 minutes.
Breakfast of eggs, sausage, and grapes.
Notes: I purposely planned these two days as “off days”, and didn’t even bring workout clothes to prevent myself from trying to sneak in some training. Still, I always aim for getting some steps in and some mobility work. Time is tight with an early morning start, so just doing what I can.
7 Likes
3/24/2026
Quick hotel activity at 7 am:
Built from Broken daily mobility work
Modified “Quick and the Dead” workout
60 DB snatches (done as 6 x 5 per arm); 50 lb DB
60 power push ups (done as 6 x 10)
Notes: I won’t go into the details, but will just say the sets and rest periods are prescribed in Pavel’s book. I substituted DB’s for KB’s (since that’s all I had), and did what would be 3 rounds out of the total possible of 5. I had no time before my ride was picking me up.
In other news…. my plane was delayed so I wouldn’t make my connector and had to stay another night in Spokane. Not the end of the world. But, coming back from dinner I stepped in a pothole on the river trail and sprained my ankle. Nothing too bad, but certainly enough to cause swelling and limping.
4 Likes
3/25/2026
Extra day in the hotel, so wanted more of a full workout. My ankle is tender from last night’s sprain, but I can work around it.
Warm up
Built from Broken daily mobility work.
Quick and Dead modified workout.
100 double DB ski swings; 2 x 35 lb DBs (10 x 10)
100 power push ups (10 x 10)
Notes: I followed the protocol from Pavel’s Quick and the Dead, but used double DBs instead of single arm KB swings. Worked out fine, but not as well as prescribed version. The ankle is loosening up, but I wasn’t able to sink into a deep squat as I do daily as part of my mobility/warm up.
My plan is to work from hotel most of the day, and the University I’m visiting. Fingers crossed my flight gets me back home to the Bay Area tonight.
5 Likes
Which one? Enter the Kettlebell?
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I’ve recently picked up his AXE book and Quick and Dead. I also have Enter the KB. To avoid information overload, here are the short recaps (of the books I have, with some editorial thoughts) -
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Simple and Sinister: I minimalistic program that is probably the best place to start. It progresses you through swings and get ups, and also lays out a fantastic warm up. Most of his programs that involve swings will relate back to this book, and “require” a certain level of proficiency towards the standards laid out here. It can be used a standalone program (and probably should for the first time through), and later makes for a great option to compliment other training programs. It’s short and not overly taxing.
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Enter the KB: Home of the Rite of Passage program. This one is all about cleans, presses, and pull ups. Plus swings and snatches. Dan John says this is one of his favorite programs ever. The meat of each workout is a clean and press ladder, supersetted with pull ups. After, you do a timed set of swings or snatches. This one is great. Unlike Dan John’s ABC, it does not have squats and is one-armed.
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AXE. This is an EMOM workout of swings or jerks or snatches. The idea is a short, near-maximum effort burst followed by active rest until the top of the next minute. I’ve been running this one. The book really lays out the science behind this “anti-glycolitic” training. You are essentially using your most powerful energy system, and then your aerobic system to replenish it.
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Quick and the Dead (which came before AXE). I’ve not used this program yet, but have tried some of the workouts. It involves sets of 5 or 10 swings (usually 1-handed) and sets of 5 or 10 “power push ups”, with strict instructions on the rest periods. It supposedly compliments AXE well in that you would run a 6-12 week cycle of AXE and a 6-12 week cycle of Q&D.
All that said, it’s easy to become overwhelmed on “what to do” or get distracted by the latest shiny new approach. Personally, I think Simple and Sinister followed by Rite of Passage (from Enter…) is a great way to get going. From there, I’d decide how deep of a dive you want to do, and whether trying the AXE or Q&D are for you.
3 Likes
Thank you for the response! I will get Enter the KB. Hopefully they have it at thriftbooks. I could use a new bookmark. I have about 3 or 4 weeks until I finish my current challenge, then I will start S&S. I appreciate the advice. I’m pretty excited to see how this all goes.
1 Like
3/26/2026
AXE training, week 5
Warm up:
Built from Broken mobility routine
10:00 walk
AXE work: 1-handed swings; 36 kg KB
- 20 min EMOM; 4 swings
- Total = 80 swings (40L/40R)
Easy strength-style work
- Close grip Bench Press: 3 x 5 x 195 lbs
- Weighted pull ups: 3 x 5 x BW+25 lbs
- DB bat wings: 3 x 10 x 25 lb DBs
- Ab wheel: 3 x 10
10:00 walk
Notes: Back in the garage this morning. Got in late last night from a flight, so not as much sleep as I’d like but still for okay for training. My ankle sprain is relatively mild. I can’t do full goblet squats, but no trouble with swings or other work. I’m still getting in walking - just a bit slower - with the mindset that movement will help accelerate the healing. Only a bit of swelling.
As for the AXE work - I’m still figuring out the best exercise selection. I really don’t love the 1-handed or hand-to-hand swings as choices. I’m going to try snatches next time. I think the jerks work pretty well. This style of training - A + A - is not really anything new. It’s really very similar to doing ABCs as an EMOM, or the Iron Cardio training from Brett Jones. In fact, I think Dan John and Brett Jones have perhaps found better workout approaches to it, and Pavel’s AXE book and program came later. While I enjoy Pavel’s discussion of the principles, so far I find his specific training protocols not quite as satisfying in terms of applying them. Brett Jones’ Iron Cardio is more in-line with Dan John’s choices but a bit broader. It relies mostly on KB cleans, presses, and squats, and gives options of varying them and adding snatches and swings.
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