Antiquity's Training Log: Kettlebell-focused regimen

Training Training Logs
2366

9/22/2025

7 am, garage

ABF, Week 1, workout 3

Warm up:
10 min walk
3 x 5 prying goblet squats
2 x 5 KB halos
50 KB swings

Part 1. Double KB clean and presses
1 clean + 2 presses + 2 pull ups
1 clean + 3 presses + 3 pull ups
1 clean + 5 presses + 5 pull ups
4 rounds of the above.

Part 2. ABCs; Using a pair of 22kg KBs:
11 complexes, done as an EMOM (adding 7 push ups after each complex

Totals:
33 double KB front squats, 51 double KB presses, 34 double KB cleans, 40 pull ups, 77 push ups.

Finished with a 25 min walk

Notes: Crept up the volume by adding one more round on the clean/presses and one more complex. Trying to “nudge” the effort and workload. The 22 kg’s seem to be a pretty good choice for now. I already know I can get the 30 ABCs well within the 30 min with these bells (since I did it before starting the program), so my goal will be to do that with 28’s on Week 7. It may be a bit ambitious, so we’ll see. Coming up: I have a recovery/mobility class tonight from 6-7.

Funny story - I did a trial class pack at a local yoga studio where you get 4 classes for $36. Well, every class was too hot for my liking. They keep the room at 90 degrees even for non-hot yoga classes. So they texted a few times asking if I’m interested in “continuing my journey” at their studio, and I finally texted back that it was just too hot for me. They’re convinced I’ll acclimate to it and really reap benefits if I stick with it, so they gave 10 additional free classes! That’s crazy, since they charge like $300 for this class pack. So, I’ll tolerate the heat a while longer for the free classes.

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2367

Holy cow: sweet deal on the yoga! Maybe it just means you need ice cream immediately afterwards, haha.

2 Likes
2368

9/23 and 9/24

It’s weird to take two days in a row off, but I’m sticking to the plan.

I’ve gotten 15K+ steps each of the last two days, and put in some mobility work. I hold the goblet squat for 0:30, dead hang 0:30, plank for 0:30, and bridge hold for 0:30. Plus some other mobility work like windmills, halos, and the like.

Starting Week 2 of ABF tomorrow…

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2369

9/25/2025

ABF, Week 2 Workout 1 (W2WO1)

Warm up:
10 min walk
3 x 5 prying goblet squats
75 KB swings
easy calisthenics

Part 1. 15 ABCs; Using a pair of 22kg KBs:
Done as an EMOM (adding 6 push ups after each complex, and 10 at the end to get to 100.

Part 2. 40 Double KB clean and presses, pair of 22 kg KBs
1 clean + 2 presses + 2 pull ups
1 clean + 3 presses + 3 pull ups
1 clean + 5 presses + 5 pull ups
4 rounds of the above.

Finished with a 30min walk

Totals:
45 double KB front squats, 55 double KB presses, 42 double KB cleans, 40 pull ups, 100 push ups.

Notes: Creeping the overall volume up, and feeling good with the extra rest days (compared to what I’m used to). I’m heading to the Monterey Jazz Festival this weekend. The good thing about this workout is that I’ll just through a 'bell in my car and train ABF on Saturday morning. I’ll probably just bring a single 22 kg KB to keep it simple, and enjoy the single arm change of pace.

6 Likes
2370

9/26/2025

Conditioning/recovery day

7 am, CF class:
5000m row, every 2:00 get off and do (alternating between):
5 box jumps, 24"
10 push ups
Time = 24:34

Notes: Didn’t get in a soccer game, MTB ride, or other hyrox this week, so this fit the bill. Great conditioning/recovery workout to compliment the ABF program.

7 Likes
2371

9/27/2025

ABF, W2WO2

7:30 in a hotel room.

Warm up:
12 min walk
Prying goblet squats: 3x5
KB halos: 3x5

Part 1: Clean and presses with a single 22 kg KB
5 rounds of:
1 clean right hand, 2 presses right hand
1 clean left hand, 2 presses left hand
1 clean right hand, 3 presses right hand
1 clean left hand, 3 presses left hand
1 clean right hand, 5 presses right hand
1 clean left hand, 5 presses left hand
(done without setting KB down)
Follow each round with 10 KB rows/arm

Part 2: Single arm ABCs, 22kg KB
15 rounds of:
1 clean 1 press left hand
1 clean 1 press right hand
2 single side squats, right side
1 clean press right hand
1 clean press left hand
2 single side squats, left side
(set the bell down, do 5 push ups)

Do an extra 25 push ups to get to 100, walk 30 min

Notes: That was fun! I like the change up of the single arm version. I followed Dan John’s protocol for the ABCs when you only have a single bell. I was tempted to change it, but he says in the ABF book that he tried lots of versions and this worked the best so who am I to question him.

It’s really cool to be able to throw a single bell in the car and still get such a great training session. In the past when we’ve gone to this Monterey Jazz Festival, I always bought a 2 day pass at a local commercial gym. I’m happy with the simplicity of KB work.

6 Likes
2372

9/28/2025

ABF - “off” day

7 am

2 mile walk

0:30 hold:
bottom squat
plank
child’s pose

KB windmills: 1x5/5

Notes: Heading back home today. I don’t feel the ABCs as much as I did the first few workouts, so I assume I’m adjusted. Good thing, because after my next workout I’ll be ramping up the weight and numbers for each session.

5 Likes
2373

9/29/2025

ABF, Week 2, WO3 (last of the first block)

7:30 am, garage

Warm up:
10 min walk
3 x 5 prying goblet squats
75 KB swings
easy calisthenics

Part 1. 15 ABCs; Using a pair of 22 kg and 28 kg KBs:
Done as an EMOM (adding 6 push ups after each complex, and 10 at the end to get to 100. Did every 3rd ABC with the pair of 28 kg bells.

Part 2. 2 rounds of Double KB clean and presses
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
1 clean + 10 presses (pair of 18 kg KBs)

Notes: Whew, that was tough! I think both because of the heavier weight of the 28 kg bells, and also just being tired from the weekend away and not being on my usual sleeping/eating pattern.

Up next, weeks 3-6, I switch to alternating the ABC’s and C/P each workout, rather than doing both each time. I’ll add some Easy Strength or 531 progression to start, and get in the KB work, which only takes 15-20 minutes.

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2374

9/30/2025

ABF, end of Week 2. Recovery day:

20 min of mobility:
KB Halos
KB windmills
Banded work
Hang from rings
Bottom squat hold

30 min walk (plus steps throughout the day)

Notes: Okay, so I’m starting the next phase of the ABF tomorrow. The first phase had me doing both ABCs and C/P each workout, but now I will be alternating these each workout.

Weeks 1-2: Both ABCs and C/P + push ups/pull ups (done)
Weeks 3-6: Alternate the two, building up volume
Week 7: Peak to get 30 ABCs and 100 C/P in a single workout (two separate single workouts)
My goal:

  • 30 ABCs at double 24 kg’s (possibly 28’s…we’ll see how the next few weeks go)
  • 100 double KB C/P’s with 24 kg bells

Structure:
Warm up: 75 swings, 3x5 goblet squats, other prep work
Workouts: Add 5’s PRO of BP (for ABC day) or rack pulls (to C/P day)
During the workout, add push ups to ABC day and pull ups to C/P
For week 7: drop the 5’s PRO and focus solely on the goal
For week 8: taper the KB work and still drop the 5’s PRO to recover.

@T3hPwnisher : any thoughts on this approach? Does it seem like I’m adding too much? Since I’ll only be doing one KB complex that will take 20 minutes or so, I wanted to add some barbell strength work. I was going to keep the Bench and Rack Pulls relatively moderate in weights, using an 85% TM. Thanks for any input.

6 Likes
2375

I’ve never actually run the program to be able to speak to adding/removing. I honestly like Dan’s assessment that one of the benefits of KB ABF is that it’s a break from barbells, and it lends itself to the next program having a barbell focus (Easy Strength is his recommendation).

I think, were it me, instead of barbell bench, if I absolutely had to add more pressing work, I’d go with weighted dips. Instead of rack pulls, I’d consider a sandbag. Something that will necessarily force me to use less load.

2 Likes
2376

10/01/2025

ABF, Week 3 WO1

Warm up/ramp up:
10 min walk
3 x 5 paused goblet squats
75 KB swings/KB high pulls (worked up to 2 x 5 x 44kg KB deadlift high pulls)
Prep and ramp up work on shoulder presses and pull ups

ABF work:
Double KB Clean and Presses. 5 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
1 clean + 10 presses (pair of 18 kg KBs)
(totals = 100 presses + 50 pull ups)
50 presses w/ double 18 kg’s; 50 presses with 22 kg’s

Accessories.
2 x 5 Farmer’s carries: 2x28 kg KBs; 160 ft per carry
2 x 10 ab wheel rollouts
15 min walk

Notes: The workout took about 50 minutes, not counting the walks. The ABF work took about 20 minutes, not counting warm ups. It felt like the right amount of work. Over the next few weeks, my goal is to replace more of the lighter reps (18 kg bell) with more of the heavier reps (22 kg bell).

@T3hPwnisher: Good call on the suggestion about omitting barbell work. I think adding barbell lifts would change the tone of the program, but also affect the progression goals that are the heart and soul of the program. Doing KB work - swings and ramping up on some deadlift high pulls - fit the bill better.

My shoulders sure feel pumped! Really fun workout.

6 Likes
2377

10/02/2025

ABF, Week 2. Recovery day

Had planned on doing a 9 am Hyrox class, but my work meetings shifted and I couldn’t make it. Probably a good thing - I need the rest.

Did a 1 hour “slow flow” yoga session, and will get in steps (12K+) once the rain stops.

@T3hPwnisher : Did you see Dan John dropped ABF Part 2 yesterday? I picked it up, and it’s fantastic. I’m about 60 pages in. The writing and organization is much improved, and the workout plans are more templated that allows for easier visualization. He addresses some of the very questions that I’ve come up with running the program, and of course the usual wisdom and wit sprinkled throughout. I’m sure I’ll get through the first reading of it by the end of the night, and come back to it as needed.

4 Likes
2378

I didn’t. I’m so glad you brought that to my attention! Can’t wait to pick it up.

1 Like
2379

Reading through it now and I saw Dan addressed the Easy Strength with KB ABF question on pages 109-110.

2 Likes
2380

10/03/2025

ABF, Week 3, Workout 2

Warm-up
The Humane burpee
15 swings, 5 goblet squats, 5 push ups
15 swings, 4 goblet squats, 4 push ups
…keep dropping one rep on squats/ push ups

Some general prep and warm up work…

20 rounds of ABCs ; Using a pair of 22 kg and 28 kg KBs:
Done as an EMOM, using the following:
Min 1: ABC w/ pair of 22 kg KB’s, 5 push ups
Min 2: ABC w/ pair of 22 kg KB’s, 5 push ups
Min 3: ABC w/ pair of 28 kg KB’s, 5 push ups
Min 4: ABC w/ pair of 22 kg KB’s, 5 push ups
Min 5: ABC w/ pair of 28 kg KB’s, 5 push ups
(repeat the same pattern 4x through)
In total: 12 ABCs with a pair of 22 kg KBs; 8 with a pair of 28 kg KB’s, plus 100 push ups

Ab wheel: 2 x 10
Suitcase carry w/36 kg KB: There a back w/ right hand, there and back with left hand

30 min walk

Notes: I had heard of the humane burpee, but didn’t realize this is what it is. It’s the perfect warmup for these sessions, as I was already getting in 75 swings and 15 goblet squats. Took my time, and did some extra prep work after each round.

The ABC day is a lot tougher than the clean/press day. Those 28 kg’s are no joke, but certainly doable. Glad to not have another ABC session until next Wednesday.

It’s a great read, and almost like having a personal Q&A session with Dan himself. The timing of the book was perfect: just when these questions were coming up and wondering if I’m making the right call, he drops a book and answered everything.

I still am getting through it - had something come up yesterday that pulled me away from finishing it - and I know I’ll be re-reading it and referring back to it again and again.

Are you thinking of giving it a go? It looks like you’ve been doing variations of Tactical Barbell.

6 Likes
2381

I love that you’re using the Humane Burpee as a warm-up. You’re an animal.

ABF is on my programming bucketlist, and the Valkyrie has asked me to get her some resistance training, and it’s what I intend to use for her. For the foreseeable future, I’m sticking with Tactical Barbell. Right now, it’s answering all the questions I have. But ABF certainly has a home for when the right situation presents, and I still steal the press workout if I need a pump.

1 Like
2382

TB is an awesome program. I credit that for really getting my mojo back after COVID and overcoming some injuries I had been dealing with. Not only got me back in the game, but elevated me to new levels.

Appreciate the in-put and follow-along on this!

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2383

10/04/2025

9 am, Hyrox for some conditioning

3 rounds, rest 2:00 between rounds:
20 alternating DB snatches, 35 lb DB
400m run
20 walking lunges, 2x35 lb DBs
400m run
20 wall balls, 12 lb Med Ball
400m run
Time = 31 min or so (can’t remember exact time)

Notes: Hadn’t made a class for some time, but figured I’d use this one to get in some conditioning work this week. This one was pretty chill - just a constant effort without anything being too taxing. The weights were light and the runs were short. Hit a local coffee place after and had a chance to catch up with a friend. Now, heading to a Farmer’s Market to stock up on some local fruit, veggies, and honey.

5 Likes
2384

10/05/2025

ABF, Week 3, Workout 3

Warm-up
The Humane burpee
10 min walk
Shoulder mobility/press ramp up

ABF work:
Double KB Clean and Presses. 4 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 28 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
1 clean + 10 presses (pair of 18 kg KBs)
(totals = 80 presses + 40 pull ups)

Accessories.
2 x 5 Farmer’s carries: 2x28 kg KBs; 160 ft per carry
2 x 10 ab wheel rollouts
Tons of walking (got 25K steps in total: went on morning walks plus hiked around Golden Gate park all day)

Notes: The double 28’s got a bit heavy by round four. I set a timer and started a new round every 3:30. The first couple were fine, but the volume started adding up and the 28’s got really. I’ll keep this in mind and adjust as needed.

Today (10/6) is my off day. Walking and mobility plus plenty of rest.

6 Likes
2385

10/08/2025

ABF, Week 4, Workout 1

Warm up
10 min walk
The Humane Burpee
3 x 5 KB high pulls, 44 kg bell

ABCs, 16 rounds. Alternating:
Min 1: ABC w/ pair of 22 kg KBs, 8 push ups
Min 2: ABC w/pair of 28 kg KBs, 6 push ups

Ab wheel: 2 x 10
Suitcase carry w/36 kg KB: There a back w/ right hand, there and back with left hand

15 min walk

Notes: That was hard. The double 28 kg ABCs start as being doable, but really get challenging as the rounds go on. At and beyond ~10 rounds, I had to use a slight leg drive to press them up, and squats were also challenging. But it sure makes the 22 kg’s feel light!

Yesterday, I picked up Original Strength because Dan John talks a lot about it in his ABF book. I also followed along with his 30 min video of the movements he (Dan John) uses in his routine and with those he trains. It’s great, and I can see why he likes it. I’m going to be adding this to my weekly routine. It’s mobility/movement work done on a mat that seems to really make a difference - both mentally and physically. I just started the book (Pressing Reset: Original Strength Forever), but the premise is based around the idea that we’re meant to move and born with movement patterns ingrained within us. Our sedentary lifestyle and society will tell us that these are stripped from us as we age, but the book argues they are always there for us to recapture. Pretty inspiring and it aligns with my philosophy of getting older without getting frail and immobile.

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