Antiquity's Training Log: Kettlebell-focused regimen

Training Training Logs
2426

11/14/2025

Barbell ABF, Week 1, Workout 2

Warm up
10:00 Original Strength mobility sequence
3x5 prying goblet squats
3x5 paused deficit push ups
3 x 5 strict ring pull ups

Easy Strength:
Close grip BP: 2 x 5 x 175 lbs
S/S with DB bat wings (rear delt raises) 3 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 255 lbs

Barbell ABF:
1 x 8 continuous clean/press (CC/P): empty barbell
1 x 8 CC/P: 65 lbs
3 x 8 CC/P: 85 lbs

Barbell curls: 4 x 8 x 65 lbs
S/S with:
Ab wheel 2 x 10
Farmer’s walk: 2 x there-and-back x 28 kg KBs

20:00 walk

Breakfast: 3 eggs and homemade turkey chili, a piece of homemade corn bread, and 25g of whey mixed with kefir and honey.

Notes: This is my second workout of this program. I cut out the weighted pull ups and did bat wings instead. This is more inline with Dan John’s suggestions, and also gives me a break from too many pull ups after running ABF with them included.

So far, I like this program as a change up but not nearly as much as the KB version. I’ll run this a couple weeks as a break from KBs, and I’m thinking of then moving on to Pavel’s Rite of Passage. It’s a single arm clean/press ladder progression, with swings and snatches and pull ups as other work. Right now, I’m all about KBs so might as well have fun training.

Thanks! It’s great to get some reinforcement for my perceived changes. I do think I’ve gained some vascularity and definition. I weighted myself this morning at 170.6 lbs. Weight loss isn’t necessarily my goal, but to lean up it’s going to happen to some extent. I also love the walking. It’s funny how something so mundane can really make a positive impact.

3 Likes
2427

The leanness definitely jumped out to me, especially in just 8 weeks time without having to crush yourself. Outstanding write up, and I’m so excited to see you’re following it up with the barbell ABF.

2 Likes
2428

Another echo for this. Yoked!

3 Likes
2429

11/15/2025

8:30 am, Hyrox

E2MOM16 (go every 2:00 for 16 rounds), alternating:

  1. 15m sled push + 200m run (sled 275 lbs)
  2. 60m farmer’s carry + 200m run (2x24 kg KBs)
  3. 20 walking lunges + 200m run
  4. 15 hanging leg raises + 200m run

Straight into

3 Round for time:
60m Farmer’s carry
20 walking lunges
15 hanging leg raise
400m run

Notes: Just a long chipper. Nothing too taxing and didn’t kill myself with pacing. Most of the class just stopped after the EMOM work, but a few brave souls joined me for the timed portion after. Then I hit a coffee shop with a friend in class.

Breakfast:
2 slices of homemade sourdough w/butter
4 eggs with parmesan cheese melted on top
1 apple

3 Likes
2430

11/16/2025

Barbell ABF , Week 1, Workout 3

7:30 am

Warm up
10:00 Original Strength mobility sequence
3x5 prying goblet squats
3x5 paused deficit push ups
3 x 5 strict ring pull ups

Easy Strength:
Close grip BP: 2 x 5 x 175 lbs
S/S with DB bat wings (rear delt raises) 3 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 255 lbs

Barbell ABF:
Continuous clean/press (CC/P) 1 x 8 : empty barbell
CC/P: 1 x 8 65 lbs
CC/P: 3 x 8 85 lbs
Barbell curls: 4 x 8 x 65 lbs

Run: 3.2 miles

Notes: Had planned a day off, but had this run with a friend planned so pivoted it into a training day. I’ll rest tomorrow.

My early impressions of the ABF Barbell work is that it is easier than the KB ABF program. Definitely need to add Easy Strength to make it more of a full training session. I skipped the carries and ab work since I got a lot of that during Hyrox yesterday, and I also had a run planned after the session.

5 Likes
2431

11/18/2025

Rite of Passage. Week 1, Workout 1.

Warm up / Easy Strength:
10:00 original strength movements
3 x 5 prying goblet squats
Close grip bench press: 2 x 5 x 175 lbs
S/S w Rear delt raises: 2 x 10 x 25 lbs
Goblet squats: 3 x 5 x 36 kg KB

Rite of Passage work.
Single arm clean and presses: 3 x (1, 2, 3). All reps with a 28 kg KB
Each ladder:
1 clean + 1 press, each arm, + 1 strict pull up
1 clean + 1 press + 1 clean + 1 press, each arm, + 2 pull ups
1 clean + 1 press + 1 clean + 1 press + 1 clean + 1 press, each arm, + 3 pull ups

Hard KB Swings. Roll a pair of dice (I got 7). Do hard swings for that many minutes.
Total = 140 swings w/ a 36 kg KB

Walk: 20:00

Notes: After taking a week break after finishing ABF, I decided to move on to Rite of Passage. I’ve had the book quite some time (it’s in Pavel’s Enter the Kettlebell), and have always meant to run it but just haven’t. It is three movements:
Single arm KB clean and press
KB swings
KB snatches
(plus pull ups)
The goal is to progress to 5 ladders of 1-2-3-4-5 reps per arm, which are 75 cleans and 75 presses per arm. Match this with pull ups. Ultimately, this should get you do do a 1/2 bodyweight 1-arm KB press. For me, the goal is a 36 kg KB press (closest I have to 1/2 my bodyweight).
It’s a three day a week program, with 2 optional days of “do anything you like”, though Pavel makes some recommendations on what to do. Carries, cleans, get ups are his favorites.
Dan John has said how adding Easy Strength prior to the Rite of Passage work is a good option, so I’m going to do that.
The days are “heavy, light, medium”. This being the heavy day, though not much work because it builds up and I just started. The medium day is one less ladder; the easy day is two less ladders.
Looking forward to this. Part of the motivation of starting is that I’ll be traveling next week, and taking a single 38 kg KB with me will be easy. Won’t have to look for a gym or anything like that.

6 Likes
2432

11/20/2025

Rite of Passage. Week 1, Workout 2. Easy Day

Warm up / Easy Strength:
10:00 original strength movements
0:30 goblet squat bottom hold
0:30 dead hang
Close grip bench press: 2 x 5 x 175 lbs
S/S w Rear delt raises: 2 x 10 x 25 lbs
Rack pulls: 2 x 5 x 275 lbs
Goblet squats: 4 x 5 x 36 kg KB

Rite of Passage work, Easy day.
Single arm clean and presses: 5 x 1/1. All reps with a 28 kg KB

So basically 5 rounds of:
1 clean + 1 press, each arm, + 3 weighted pull ups (BW+35 lbs)

Medium KB Snatches. Roll a pair of dice (I got 7). Do 50-60% of the snatches, compared to if you went all out, for that many minutes.
Total = 84 snatches w/ a 18 kg KB

Ab wheel: 3 x 15

Farmers carries: 3 x there-and-back; 2x28 kg KBs

Notes: This was a weird day I had to read Pavel’s book a few times to be sure I had it right. Given I’m starting with just 3 rounds of ladders with 3 rungs, this “easy” day called for 5 ladders with two fewer rungs than that. So, basically it’s just 5 rounds of 1 rep per arm. Given that, I added rack pulls to the Easy strength, and same carries and ab work. I also know it’s supposed to be an “easy” day, so I didn’t want to push it too hard or add too much.

I downloaded a dice app, and after the Rite of Passage presses, I “roll” that dice. So far it’s given me a 7 both times. If that happens again I’m going to start doubting its validity.

I really like this style of training. The 28 kg KB is heavy, but certainly doable. The swings/snatches mean I get some conditioning in every workout, so it never feels too easy of a day.

I’ve been re-reading Pavel’s “Enter the Kettlebell”, which contains this program. It’s funny to go back and read it once I’m actually doing it. I sure pick up on some things that initially didn’t seem that important.

4 Likes
2433

11/21/2025

Rite of Passage “Variety Day”

7 am
10:00 Original Strength
25:00 Walk

Kettle Bell Get ups: 3x each side; 12 kg KB (done very slowly)
KB cleans: 3 x 5 x 28 kg

2-Handed KB swings, explosive: 3 x 5 x 44 kg KB
KB snatches: 3 x 3/3 x 22 kg

Notes: Pavel lists this as an example of what to do on a variety day for Rite of Passage. Figured I’d give it a go. The idea is to practice some movements and get some exposure to heavier weights, while keeping the workload light for recovery. Seemed to work well.

Ever since hearing Dan John’s thoughts on Turkish Get ups - namely that it should focus on the movement and not the weight - I no longer do these heavy at all. Only occasionally will I do anything as heavy as a 24 kg KB, and mostly stay in the 16 kg range or lower. Just go very slow and focus on the movement.

Another thing I’ve noticed - my sides are sore! I guess the 1-arm pressing really works the stabilizers, and it feels like I did a lot of oblique work.

Tomorrow I’m doubling up - getting in my Rite of Passage work and hitting a hyrox class. Not ideal, but that’s just how things have lined up. That said, people have overcome far great difficulties than lifting and swinging some KBs in a climate-controlled environment.

3 Likes
2434

11/22/2025

Rite of Passage, Week 1 Workout 3. “Medium Day”

Warm up/Easy Strength:
10:00 original strength movements
0:30 goblet squat bottom hold
0:30 dead hang
Rack pulls: 2 x 5 x 275 lbs
Goblet squats: 3 x 5 x 22/28/36 kg KB

Rite of Passage work:
5 x (1, 2) matched with weighted pull ups (BW+35 lbs)

  • This means I do five ladders of: 1 clean/press each arm. 2 clean presses each arm. Do pull ups after each rung. You clean before each press in this program.
    Totals = 15 cleans and 15 presses per arm + 15 weighted pull ups

Conditioning/swings (hyrox class at 8:30)
3 rounds for time
300m run
40 DB floor presses; 2 x 40 lb DBs
300 m run
4 x (1 Farmer’s carry, 25m + 4 box step overs); holding a pair of 40 lb DBs
300m run
40 KB swings; 24 kg KB
Time = ~40 min

Notes: Had to combine days today, which wasn’t too bad. I used the hyrox class to get in the day’s swings - albeit in a different format - and also some carries and conditioning.

For the Rite of Passage work, the 28 kg KB is getting lighter and lighter, which is a great sign. I’m thinking of the work like “practice” as is the mindset of the KB world, and it seems to lend itself well to this type of training.

I think I’ll drop the weighted pull ups and just to BW pull ups. Even though they aren’t a problem to get done, I’m starting to worry I’ll develop elbow problems if I do them too often. This happened to me during Krypteia, and it sucks.

We’re traveling this week, which was part of the motivation to start Rite of Passage - it’s a single KB program which makes it travel well. I’ll throw the 28 kg bell in the backseat, and take it with me to SoCal. My parents have a pull up bar - so I’m good to go.

6 Likes
2435

11/24/2025

Rite of Passage. Week 2, Workout 1. “Heavy Day”

Warm up/Easy Strength:
10:00 original strength movements
15:00 walk
0:30 goblet squat bottom hold
0:30 dead hang
Close grip BP: 2 x 5 x 175 lbs
S/S w/ 2x10 bat wings
Rack pulls: 2 x 5 x 275 lbs
Goblet squats: 5 x 5, various weights

Rite of Passage work, done with 28 kg KB:
4 x (1, 2, 3) matched with strict ring pull ups
Totals = 24 cleans/presses per arm + 24 pull ups

Snatches, 50-60% effort. Roll a pair of dice for length.
Roll: 10. Set timer for 10 min.
130 reps total (65/65) x 18 kg KB

Walk: 20:00

Notes: Nice one! I started with Original Strength inside at about 7 am, and didn’t need to be at work until 9:30 so took my time. Just a good, fun workout. I’m loving KB-focused training. The 28 kg bell is not light, but I think it’s the right weight for me. The program says to run it with your 5-6 rep max bell, and this is in that range for me.

I almost wanted to push it to do 5 rounds, but why not take my time and enjoy the process.

This program is missing squats. Dan John (of course) has some specific thoughts on this in his podcast. He says you can either add KB goblet squats to the “warm up”, or do some squatting on the “variety days” of the program. I’m going with the former, at least for now, but may pivot later. It’s a relatively long program if you do it as a chipper: slowly adding ladders and rungs over the weeks.

I moved the snatches to today, because I’ll be traveling and don’t want to bring a separate “snatch” KB. I’ll just have the single 28 kg bell with me. I can make this work just fine for the swings, but it’s heavier than I want to go on the snatches.

4 Likes
2436

11/26/2025

Rite of Passage, Week 2, Workout 2

Warm up/Easy Strength
10:00 walk
5x5 KB goblet squats, 28 kg KB
3x5/5 1-arm floor presses, 28 kg KB
3x5/5 1-arm KB high pulls, 28 kg KB
Some Original strength and banded work

Rite of Passage, Easy day
5 x 1/1 clean and press, 28 kg KB
S/S with 5x5 pull ups

Swings, to the limit. Roll a pair of dice for the time: 3 minutes
88 swings, 28 kg KB

20:00 walk

Notes: Knocked this one out at my parents’ house. I brought along a single bell, the 28 kg one, like a workout dork. We had the room in the car, and I didn’t want to have to pay to go to a local gym. Plus, I wanted to stay on the Rite of Passage schedule. Just changed up the Easy Strength a bit to match my gear, and got it done.

Now, just hanging out with family. First up - hitting a coffee shop with my sons.

4 Likes
2437

11/27/2025

Rite of Passage, Variety Day

Part 1: Swings and clean
5 rounds:
5 1-arm swings left / 5 1-arm swings right; 28 kg KB
5 cleans left / 5 cleans right; 28 kg KB
(Mobility work between sets)

Part 2: Rows, calisthenics
5 rounds:
10 alternating KB rows; 28 kg KB
10 strict push ups
10 squats

Notes: Still at parents’ home. Some easy work and practice to get the day going.

2 Likes
2438

11/28/2025

Rite of Passage, Week 2 Workout 3 (Medium Day(

Warm up/Easy Strength
10:00 walk
0:30 hang
0:30 bottom goblet squat hold
Goblet squats, 5 x 5 x 28 kg KB
1-arm floor presses, 3 x 7/7 x 28 kg KB
1 arm sumo DL high pull, 3 x 7 x 28 kg KB

Rite of Passage
5 x (1,2)
Match with pull ups
Totals = 15 clean and presses per arm + 15 pull ups

Medium Swings (roll the dice, got 8)
152 swings in 8 minutes; 28 kg KB

Notes: That’ll wrap up my traveling workouts. Gotta love the KB: just throw it in the car and you’ve got a pretty workout set up going.

Looking ahead, this Rite of Passage is pretty daunting as the rungs of the ladders add up. I’ll keep adjusting the Easy Strength and extra stuff as needed.

Driving up the coast of CA today. Looking to get back into NorCal about 10 pm, but at least I’ll get to sleep into my own bed.

4 Likes
2439

11/29/2025

Rite of Passage/Variety Day

Doing an Easy Strength workout, which fits the bill after Thanksgiving/traveling

Warm up:
10:00 Original Strength
0:30 bottom goblet squat hold
0:30 hang
75 KB swings, various weights
3 x 5 paused KB goblet squats

Easy Strength work:
Front Squat: 2 x 5 x 165 lbs
Close grip bench press: 2 x 5 x 175 lbs
S/S with DB bat wings: 2 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 295 lbs

Ab wheel: 1 x 15

KB Suitcase Carries: There-and-back L/R x 36 kg KB

30:00 walk

Notes: This workout feels so good. Perfect blend of work and just a tonic recovery. I can see why Dan John is so big on this way of training.

This weekend will be catching up on work, resting, and getting some errands done. Tomorrow is an off day; just walking and mobility work.

OverallI had a pretty good holiday. Got to visit family, and still got some KB work in every day. My biggest splurge was a huge cheesesteak and cheese fries yesterday. Definitely worth it, though. It’s a spot that I used to visit 30+ years ago, and it’s just as I remember. I don’t crave this type of food as much when I was a college kid, but occasionally indulging is still fun.

3 Likes
2440

12/01/2025

7 am, garage

Rite of Passage, Week 3, Workout 1

Warm up/Easy Strength
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
3 x 5 prying goblet squats
Close grip BP: 2 x 5 x 175 lbs
S/S with Bat Wings: 2 x 10 x 25 lb DBs

Rite of Passage (Heavy Day)
5 x (1, 2 , 3) one arm KB clean press, 28 kg KB
Match with strict ring pull ups
Totals = 30 cleans, 30 presses, 30 pull ups

KB swings, 36 kg KB
107 swings in 5:00 (near max effort)

Notes: Thinking about how I’m going to progress from here. The 28 kg KB really adds up and I don’t want to compromise form. I’m thinking of moving up next week to 5 x (1, 2, 3, 4), with the 4’s done with 22 kg KBs. Then add the 5’s with 22’s.

3 Likes
2441

12/03/2025

Rite of Passage, Week 3, Workout 2 (easy day)

Warm up/Easy Strength
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
5 x 5 prying goblet squats
Close grip BP: 2 x 5 x 175 lbs
S/S with Bat Wings: 2 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 295 lbs

Rite of Passage
5 x (1) one arm KB clean press, 28 kg KB
Superset with 30 total pull ups (3 after each press)
Totals = 5 cleans per arm, 5 presses per arm, 30 pull ups

KB snatches, 18 kg KB
84 snatches in 7:00 (50-60% effort)

Notes: Gotta love the easy days. I was pressed for time today and dragging just a bit from not a great night’s sleep, so it made it easier to get this done. Still really liking this program.

5 Likes
2442

12/04/2025

Rite of Passage, “Variety Day” - Easy Strength

Warm up:
10:00 walk
0:30 hang
0:30 bottom hold goblet squat
3 x 5 paused goblet squats
Easy calisthenics

Easy Strength:
Close grip bench press:
1 x 5 x 175 lbs
1 x 3 x 195 lbs
1 x 2 x 205 lbs
S/S with 3 x 10 DB bat wings

Rack pulls:
1 x 5 x 275 lbs
1 x 3 x 305 lbs
1 x 2 x 345 lbs
S/S with 3 x 10 deficit push ups

Ab wheel: 3 x 12

Farmer’s carries: 3 x there-and-back x 28 kg KBs

Notes: Great sleep last night. Given yesterday’s Rite of Passage was the easy day, I wanted to get some strength work in. Easy Strength is always a good option.

3 Likes
2443

12/05/2025

Rite of Passage, Week 3, Workout 4 (medium day)

Warm up/Easy Strength
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
3 x 5 prying goblet squats
Close grip BP: 2 x 5 x 175 lbs
S/S with Bat Wings: 2 x 10 x 25 lb DBs
Rack pulls: 2 x 5 x 295 lbs

Rite of Passage
5 x (1,2)
Match with double pull ups
Totals = 15 clean and presses per arm + 30 pull ups

Medium Swings (roll the dice, got 9)
131 swings in 9:00 minutes; 36 kg KB

Notes: Felt good all around. As the Rite of Passage rounds get longer, I’ll need to rethink the Easy Strength work. I’ll probably start skipping that/moving it for the long and medium days. My goal is to wrap this program up in 5 weeks, which means getting 5 x (1, 2, 3, 4, 5) cleans/presses per arm.

3 Likes
2444

12/06/2025

Right of Passage “Variety Day”

Hyrox class, 8:30 am.

4 rounds. Go every 9:00:

Round 1:
300m run, 30m sled pull
300m run, 30m sled push
Round 2:
300m run, 400m row
300m run, 40m burpee broad jump
Round 3:
300m run, 150m farmer’s carry (2x24 kg KBs)
300m run, 40 wall balls, 15 lb bell; 10 ft target
Round 4:
300m run, 400m ski erg
300m run, 40m sand bag lunges, 40 lb sand bag

Notes: Pretty mild workout, given I could finish easily in the 9:00 time block and got plenty of rest before the next round. Figured Hyrox is pretty much perfect for a “variety day” within the Rite of Passage work. Lots of variety of movements, some conditioning, and wide ranges of motion.

Did Original Strength mobility work prior to class, and some easy DB work later in the afternoon.

4 Likes
2445

12/08/2025

Rite of Passage, Week 4, Workout 1 - HEAVY DAY

Warm up/Easy Strength
10:00 Original Strength mobility work
10:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
3 x 8 paused goblet squats
Close grip BP: 3 x 5 x 185 lbs

Rite of Passage (Heavy Day)
5 x (1, 2 , 3, 4) one arm KB clean press, 28 kg KB
Match with strict ring pull ups
Totals = 50 cleans per arm, 50 presses per arm, 50 pull ups

KB swings, 36 kg KB
112 swings in 5:00 (near max effort)

Notes: Woohoo! I kept the KB weight at 28 kg’s across all reps and ladders! Definitely a challenge, but I didn’t grind or lose form. I do the arms back-to-back without setting the bell down, then do the pull ups, then get back to the bell. Each ladder took about 3:30, and I set the timer to start each new ladder at 4:00. Worked well.

My right arm - not unexpectedly - is smoother and stronger than my left. I’m doing my left arm first, and hopefully closing the gap. Adding the 5th rung to the ladder is definitely going to be a challenge and a long workout.

4 Likes