Antiquity's Training Log: Kettlebell-focused regimen

[antiquity]

As promised to my thousands of follower’s, I’m posting a review of The Barbell Armor Building Formula - Done with Kettlebells.

This is the second program in Dan John’s Armor Building Formula book. It calls for continuous clean and presses with the barbell, and barbell curls. Buy the book, if you don’t have it, for progressions and details. Or see my log to get an idea of the workouts.

Coming from CF, I have plenty of experience with barbell olympic lifts and variations. I’m no pro, but at least I’m reasonably good at them. But, I just don’t really like them these days. Call it PTSD from all those WODs and CF Opens, but I wanted to do more KB work.

So, instead of a barbell for the cleans and presses, I did double KB work. It would go like this for the cleans and presses (clean before each press; all with double KBs)

1 x 8 x 12 kg KBs

1 x 8 x 18 kg KBs

3 x 8 x 22 kg KBs

I would then do the prescribed barbell curls, and added 15 push ups after each set.

For the 4th week, after the 8th clean and press, I would hold the rack position with the double KBs, and add the prescribed number of front squats. I started with 4, and added a rep after each week. During this phase (after the 3rd week), there were only two workouts a week like this, with the third being “buns and guns”. I keep variety here and never did the same workout twice, but it would consist of swings, goblet squats, carries, ab work, and the like.

My thoughts: I have to say, Dan John really screwed up on this one. This workout should definitely be another KB-focused workout. Dan - reach out if you want other tips; I have no shortage of them. Joking aside, I did feel this worked better as a double KB workout. It was a lot of fun. For me (170 lbs), the double 22 kg bells were perfect. Even 24’s would have been a reach for regular training. By the last set, the presses definitely felt heavy, and getting up to those 8 double KB front squats without setting the bell down certainly got my heart rate up. But, then I always had the barbell curls and push ups to look forward to - which honestly felt like an easy proposition after the KB work.

At this point, I stopped CF in July. Since then, I’ve run the traditional ABF (finishing with double 24 kg KBs within the time cap), Right of Passage (with a single 28 kg KB), and now the Barbell ABF, but with KBs!

For those of you with a copy of his ABF book, I highly suggest giving this a try. While it has the some movements of the original ABF, the completely different set up gives the workouts an entirely different feel. This one is more conditioning due to the longer complexes - especially as the volume of front squats went up!

Other notes: I religiously did either Original Strength movements each morning (or Built from Broken daily movements, a similar approach to daily, basic movements) and walked 12K+ steps each day.

What’s next? I’m giving Pavel’s AXE training a try. Picked up that book this weekend, and mapped out my next program.

[antiquity]

2/23/2026

AXE training - no set length of the program or set-in-stone plans

Warm up prior to getting into the garage:
Original Strengh
10:00 walk

Mobility and prep work; 3 rounds:
5/5 KB halos, increasing weight each round
5 prying goblet squats, increasing weight each round
1/1 KB get up, increasing weight each rounds

Easy Strength
Close grip BP: 2 x 5 x 195 lbs
Superset w/ 2 x 10 DB batwings, 2 x 25 lb DBs

AXE training
EMOM x 20
4 hand-to-hand hardstyle KB swings; 36 kg KB
(spend the rest of the minute with light trampoline bounces)

• Suitcase carry L/R; 36 kg KB

• 20:00 walk

Breakfast: 4 eggs, 2 slices of homemade sourdough, homemade plain yogurt.

Notes: This is my first attempt at AXE training. The idea is that you go hard (80%+ effort) for a short burst, stop before any dip in performance happens, and reset to allow repeated efforts with no declining power. Pavel goes a lot into the science and the why, but that’s how you do it. In the time between the sets, you stay “fast and loose”, meaning you don’t sit down or stay static.

The work seems relatively easy. The 36 kg KB is certainly heavy for single arm swings, but when doing only 4 it’s no big thing. I’m in good condition, so was never out of breath. The idea to eventually advance to 6 reps as 40 min EMOM.

I’ll do this 2x a week, and add 2 more days of more traditional strength work. I’ll probably keep it KB-focused because that’s what I’m into these days, but I do like the addition a Easy Strength barbell work as part of the “warm up” for the training session.

[antiquity]

2/25/2026

AXE Training, Week 1, Workout 2. Clean and jerks day.

Warm up

• Original Strength mobility
• 10:00 walk
• 3 x 5 prying goblet squats

Easy Strength

• Close grip BP: 2 x 5 x 195 lbs
• S/S with 2 x 10 DB bat wings; 25 lb DBs

AXE training. 20 min EMOM:

• 1 clean + 4 jerks; 28 kg KB. Switch arms each set. Bounce on trampoline in remaining time.

1 x 15 ab wheel

20:00 walk

Notes: After discussing the AXE set up on kettlebell forums, I opted for AXE clean and jerks to compliment the AXE swings. It works well, but does take longer to complete the reps. One thing with this training is that you need at least 45 sec of rest prior to the next set, and you should be fresh for each set so the last sets are as crisp and fast as the first. For these 4 reps, it was fine, but working up to 6 would require more time between sets. I’ll see how that goes. The “goal” is to progress to 30 rounds of 6 reps with the given weight, and then reset the rounds and reps with a heavier weight.

Another aspect of this, compared to more traditional barbell strength work, is that you “own” the weight/reps and repeat before adding weight or reps or sets. The other thing is that the weight jumps are much bigger, rather than smaller increases with barbells. I’m really liking the training style, though.

[antiquity]

2/26/2026

AXE Training, Week 1, Workout 3. Hand-to-hand KB swings.

Warm up

• Built from Broken mobility work

• 3 x 5 prying goblet squats

AXE training. 20 min EMOM:

• 4 hand-to-hand KB swings; 36 kg KB. Bounce on trampoline in remaining time.
• Total reps = 80 swings.

Easy Strength

• Close grip BP: 3 x 5 x 175 lbs

15:00 walk

Notes: This day is harder than the jerks day. The bell is heavier, and it takes more oomph to get the bell up to float, and definitely works the grip much harder. In fact, I already ripped skin on my end, even though I was chalking up. I’ll need to use some type of gloves on this day. The issue is that the hand switch is harder with gloves and really feels better with bare hands, if only they could withstand the workload.

I also moved the ES to after the KB work, and this is what I’ll do going forward. There are a couple of reasons. 1) It feels like I’m getting into the workout quicker. If I do too much beforehand, it just makes the session feel dragged out. 2) If AXE work is the primary component of the workout, it makes sense to do this as soon as I’m warmed up. That way, if I’m dragging after it, I can just skip the Easy Strength for that day.

[antiquity]

2/27/2026

Rest day!

10:00 Original Strength mobility work

25:00 walk

10:00 Built from broken daily movements

Notes: I’m still refining the set up for the kettlebell AXE training. I’ve re-read the book (it’s funny how many of the questions that came up were answered - they just didn’t register before diving into the programs. I really notice this with Jim Wendler and Dan John books as well. It’s there, but often not really “read” until re-reading it after immersing myself in the program.)

I also discussed this with some people on the Strongfirst forum, which is Pavel’s site. I think I’m going to “deload” back to the 28 kg KB for both the swings and jerks. While I feel fresh enough and strong enough to swing the 36 kg bell one-handed, I think I’m just jumping in with too much too soon. I’m in no hurry to reach a finish line, so spending a few weeks acclimating and practicing with this bell will serve me well. My plan is to work up to a 30-40 min EMOM at 6 reps with this bell, then restart where I am right now.

My set up as I envision it:

Mon: AXE hand-to-hand swings + close grip BP (3-5 sets of 5)

Tues: AXE jerks + weighted pull ups (3-5 sets of 5)

Wed: off

Thurs: repeat Monday

Fri: Repeat Tuesday

I will mix in soccer, LISS runs, yoga, and whatever activities come up, but this will be the training.

[antiquity]

2/28/2026

AXE Training, Week 1, Workout 4. KB jerks.

Warm up

• Built from Broken mobility work

• 10:00 walk

• 3 x 5 prying goblet squats

• 3 x 5 KB halos

AXE training. 20 min EMOM:

• 4 jerks left side; switch sides each round. 28 kg KB

• Total reps = 80 jerks.

Easy Strength

• Weighted pull ups: 5 x 5 x +25 lbs

15:00 walk

Notes: We did wine tasting last night with friends, and then had some pizza and wine. Lots of fun. Even though it was an early night and not a huge amount of wine, I still was dragging in energy a bit. Once I got going, I felt pretty good. It’s hard to estimate “80% effort” on the jerks. I think a 32 kg bell would be ideal, but I don’t have one. I’ll stick with the 28 a while, and gradually move up to my 36 kg bell.

[antiquity]

3/01/2026

daily mobile work

10:00 walk

50 push ups

2x farmers carries

2x12 ab wheel

3.25 mile LISS run

Notes: These runs seem to compliment the KB work well. Slow tempo at just below a 10 min/mike pace.

[antiquity]

3/02/2026

AXE Training, Week 2, Workout 1. Hand-to-hand KB swings.

Warm up

• Built from Broken mobility work

• 10:00 walk

• 3 x 5 prying goblet squats

• 2 x 5 KB halos

• Ramp on KB swings

AXE training. 30 min EMOM:

• 6 hand-to-hand KB swings; 28 kg KB. Bounce on trampoline in remaining time.

• Total reps = 180 swings.

Easy Strength

• Close grip BP: 3 x 5 x 195 lbs

• S/S with 3 x 8 DB batwings, 2 x 25 lbs

5:00 walk

Notes: Changed things up based on my experience during the first week, feedback form some experienced KBers, and re-reading the AXE book. I dropped from 36 kg to 28, though I upped both the number of reps and the sets. I was going to play it by ear with the sets, and stop if I noticed any of the stopping points Pavel gives (slow down in tempo, not fully recovered at the next EMOM, breakdown in form, etc…). But I was able to stay crisp and explosive throughout. Felt good. I’ll stick with this weight another week or so, and then ramp back up with the 36.

Pressed for time, so only did a very quick walk afterwards, but will get plenty of steps as part of my normal day.

My hands hurt! Those swings add up.

[antiquity]

303/2026

Off day - needed a rest.

Original Strength mobility work

45:00 walk

Notes: Had planned an AXE session, but will shift it to tomorrow. Feeling fine, but just not up for it today.

[antiquity]

3/04/2026

AXE Training, Week 2. KB jerks.

Warm up

• Built from Broken mobility work

• 10:00 walk

• 3 x 5 prying goblet squats

• 3 x 5 KB halos

AXE training. 30 min EMOM:

• 4 jerks left side; switch sides each round. 28 kg KB

• Total reps = 120 jerks.

Easy Strength

• Weighted pull ups: 5 x 5 x +25 lbs

• S/S with 60 push ups

10:00 walk

Notes: Still feeling this program out. I think 3 AXE training/week seems to work the best for me. Both mentally and physically. I will add a fourth day of either LISS running or a Tactical Barbell-like HIIT session, with a plan of alternating each week.

Today’s workout was just fine. I like the mindset of practicing the movement rather than working out. My left said is not as smooth as my right. I bounce on the trampoline between sets to stay loose and cooldown.

[antiquity]

3/05/2026

Off day.

Morning:

Built from Broken Daily Movements (take maybe 10:00 - 12:00)

30:00 walk

Evening:

1 mile weight vest walk

Notes: Days off from training are great. I’m really learning to embrace them and stick with activities that are fun and refresh me.

[antiquity]

3/06/2026

AXE Training, Week 3. Hand to hand swings.

Warm up

• Built from Broken mobility work

• 10:00 walk

• 3 x 5 prying goblet squats

• 3 x 5 KB halos

AXE training. 30 min EMOM:

• 6 hand-to-hand swings; 28 kg KB

• Total reps = 180 swings.

Easy Strength

• Close Grip BP: 3 x 5 x 195 lbs

• S/S with 3 x 8 DB bat wings; 25 lb DBs

20:00 walk

Notes: This one felt pretty easy. I’ll up the weight next time.

[antiquity]

3/07/2026

Hyrox class

The class set up was so complicated that I don’t want to try to write it out and explain it. Basically, it was 4:00 on/1:00 off for 8 rounds, and involved:

• 15 calorie bike, row, or ski
• 250m run

In remaining time do one of the following for max reps, alternating through the rounds:

• KB swings, Russian-style; 24 kg KB
• Burpee broad jumps
• Wall balls
• Sand bag walking lunges

There was a bit more to it in terms of the rotations and instructions, but this sums it up just fine.

Notes: This class reminded me of both the good and bad of Hyrox/CF classes. The good: it’s fun to see people and catch up. It’s nice to use equipment that I don’t have (ski erg, sand bags). It’s fun to hit the local coffee shop with a friend in the class afterwards. The bad: it’s just so slow to get going. Too much talking, too long spent demonstrating movements, too long explaining the set up, etc…. The workouts are just too cutesy and convoluted for their own good. I like the Tactical Barbell-style conditioning where it’s simple and highly effective. Sprint, swing a KB. Repeat. I know I can get a better workout in my own garage or at the local track compared to this.

[antiquity]

3/07/2026

Extra work in the afternoon

10 alternating KB Turkish Get Ups (final 6 were with a 22 kg KB)

30 strict ring pull ups

Notes: I’ve been lax on the TGU’s, and want to keep them in the mix. I feel like they take too much time during a “normal” workout, so I may use them on off-days or as extra work. Couldn’t resist cranking out some pull ups while “resting” from the TGUs.

[SvenG]

@antiquity

I know I can get a better workout in my own garage or at the local track compared to this.

I keep trying to convince my wife of the truth here. I know she works hard at her gym, and I think it shows, but there’s just so much overhead in the social aspect of it—and while that’s exactly the reason why I don’t go to a gym, it’s exactly the reason she does!

Anyway, nice work in here, as ever. Like @simo74 and some others, you’re a model of consistency!

[antiquity]

3/09/2026

AXE Training, Week 3. Hand to hand swings.

Warm up

• Built from Broken mobility work

• 10:00 walk

• 3 x 5 prying goblet squats + KB curls

• 3 x 5 KB halos

AXE training. 24 min EMOM:

• 4 hand-to-hand swings; 36 kg KB

• Total reps = 96 swings.

Easy Strength

• Close Grip BP: 3 x 5 x 195 lbs

• S/S with 3 x 8 DB bat wings; 25 lb DBs

Notes: Upped the weight on the swings and cut the reps. The 36 kg bell isn’t too heavy, but it does beat up my hands a lot more. The difference is mostly getting that first starting swing with power, and the grip is challenged more. I’ll work up to 30 min on this, then add reps.

Still looking for the “best” weekly schedule. I feel like I can do more, but also I know doing more isn’t always better. Tomorrow I may do some lighter swings and get ups, and I may try to get out to the soccer court if I can fit it in my schedule.

@SvenG : I hear you. Maybe it was taking this extended break from the gym to really notice it, but damn it’s just tough to tolerate such a slow, tedious build to finally working out. But I definitely get why your wife and others enjoy the social aspect, and if it keeps them consistent then good for them!

[antiquity]

3/10/2026

• Warm up

  • Built from Broken mobility work

  • 10:00 walk

  • Built from Broken weighted work

  • 3 x 5 prying goblet squats + KB curls

Simple & Sinister work (off day for AXE training)

• 2-handed KB swings:

10 x 10 x 36 kg KB

• Turkish Get ups

10 x 1, alternating sides

Working up to final 6 reps at 22 kg KB

• Walk 15:00

Notes: I was waffling between this and something more calisthenics/strength focused. But I’m on a KB kick right now so might as well enjoy the ride. The swings felt awesome: super explosive and tight. I feel like the form, with the pop and float, is really coming along. I didn’t time the work, but gave myself enough time to hit the next 10 swings pretty hard. Probably about an EMOM, though. The TGUs felt good. Really going slow and feeling the movement. I’ll probably need to up the weight to 28 kg soon, but no rush on that.

[antiquity]

3/11/2026

AXE Training, Week 3. KB jerks.

Warm up

• 10:00 walk

• 3 x 5 prying goblet squats

• 3 x 5 KB halos

• 3 x 5 bridges

AXE training. 20 min EMOM (actually, set to every 1:10):

• 5 jerks left side; switch sides each round. 28 kg KB

• Total reps = 100 jerks.

Easy Strength

• Weighted pull ups: 5 x 5 x +25 lbs

• S/S with 5 x 10 push ups

Walk 10:00

Notes: Added a rep to each round, and will now build the sets up to 30. I also added 10 seconds just to ensure enough rest, as jerks take longer than swings. My goal with the jerks is to 30 rounds of 6 jerks, using this time interval.

This weight is actually relatively light for a jerk, but I’m taking my time before moving up to the 36 kg KB. With KB training - at least Pavel-style - the idea is to stick with a weight until it feels almost too light, then do a big jump. This of course differs from constantly adding small incremental weights to the barbell on most progressive overload programs.

[antiquity]

3/12/2026

AXE training, Week 3

• Warm up

  • 10:00 walk

  • 3 x 5 prying goblet squats , working up to 36 kg KB

  • 3 x 5 KB halos

  • 3 x 5 hip bridges

Simple & Sinister work (off day for AXE training)

• 2-handed KB swings:

10 x 10 x 36 kg KB

• Turkish Get ups

10 x 1, alternating sides

Working up to final 6 reps at 22 kg KB

• Walk 15:00

Notes: This is a repeat of Tuesday, and I’m thinking of this as my supplement to AXE training on days I want to get some work in. I like that it hits a lot of my daily bases, but I don’t necessarily feel “compelled” to do it a certain number of days each week.

I’ve gone back and re-read Pavel’s Simple & Sinister, and it always amazes me how much there is to absorb that you really need to immerse yourself in the program before really getting. It’s the same for 531 Forever, where you might skim something the first time, then come back to it months (even years) later after having spent time in the program, and it really hits home.

Anyway, I’ll be traveling to SoCal this weekend and my passenger will be a 36 kg KB. It’s like fitting an entire gym into my car.

[Hugo_Fillion]

Because of your log, I just bought Simple & Sinister on Kindle. I kept seeing people mentioning it but never took the time to really look at what it is. Already 50 pages deep since yesterday. Good read. I bought The Naked Warrior at the same time.

Doing the swings at 36 kg is awesome work!