6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - KBM - DB 20s Week 1 Medium Day
20kg TGU+Windmill x 1/1
20kg BU FSQ+PR x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU FSQ + PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
20kgs DHP x 5 ("interesting")
4x:
20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest
2 minute rest
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Well, this is going to be an interesting ride. Going to run Geoff Neupert's program Kettlebell Muscle (KBM). It's a book I have had for years, read it a bunch of times, and at this point, it's just time to try it out. Very different than how I have been training, so I am hoping this is a good stimulus. I debated doing this with 20s or 24s and let me tell you after the first round today, obviously it's going to be the 20s:) I am definitely going to be challenged by this program on the "heavy" days. Today was fine, some of the issue here is going to be movements I almost never perform (high pulls, and double snatches), combined with what is a very strong conditioning effect due to time under tension and short rest periods. I think I am going to really enjoy this. In the warm-ups I am still going to include various movements but not going to over do it. Based on what Neupert says, you run this MWF and rest - a LOT - the rest of the week. On the weekends I will do bodyweight only, no KBs. Interested to see how this goes. The 20s are going to get more work than they ever have had so that is kind of cool.
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