T Nation

Heavy Double Kettlebell Training


#1

20 Minutes Upper Body

EDT Training, Double 70 Kettlebells

Double Military Press alternated with Double Rows
16 sets 14 x 2, 1 x 3, 1 x 1 for Military Press 32 reps
16 x 3 48 reps for Double Rows
Rest 5 minutes

15 minutes Lower Body
Double Squats alternated with Double Swings outside the knees
10 sets x 3 for Squats, 30 reps
10 sets x 5 for Double Swings, 50 reps

Double Windmill 2 x 5, 5
Farmers' Walk 100 yards


#2

11/1/11 Off
11/2/11 EDT Double 70's
20 minutes
Floor Press alternated with Pullups
13 x 4 for floor press, 13 x 3 for pullups.
52 and 39 reps
Rest 5 minutes
15 minutes
Double Kettlebell Lunge alternated with 70lb. 1 Arm Snatch
8 x 3L, 3 R for both
24 reps each
TGU 5L, 5R 70lb. alternating hands after each rep. Farmers Walk


#3

11/3/11 off
11/4/11
Double 70 kettlebells
20 minutes
Double Military Press alternated with Double Rows
13 sets 8 x 3, 5 x 2 34 Reps
13x5 65 Reps
Rest 5 minutes
15 minutes
Double Squat alternated with Double Swings outside the knees
5 x 4, 5 x 3 35 reps 5 x 6 5 x 5 55 reps
Double Windmill 2 x 5, 5
Farmer's Walk, 100 yards


#4

11/5/11 off
11/6/11 off
11/7/11
20 minutes
Double 70 floor press supersetted with pullups
12 sets (9x5,3x4) 57 floor presses 12 sets (4x4, 8x3) 40 pullups
Rest 5 minutes
15 minutes Double Reverse Lunge alternated with 1 arm snatch (70)
8 sets (7x3,3 1x4,4) for both 25 reps. This was a real puker
Walk 2 minutes
Turkish Get Up, 70 6 x 1,1 alternating hands after each rep
Farmers Walk, 100 yards to and from office building


#5

Farmers Walk to gym with Double 70's
20 minutes EDT
Double Military Press alternated with Double Rows
17 sets 5x3, 8x2, 4x1 = 35 presses
16 sets 3x6, 2x5, 8x4 3x2 = 66 rows
Rest 5 minutes
Double Squat alternated with Double Swings outside the knees
10 sets (6x4,4x3)36 squats (6x6, 4x5)=56 swings
Rest 2 minutes
Double Windmill 2 x 5,5

Didn't have it at all today. I had over 8 hours sleep coming off a day off. Felt exhausted and went first thing in the morning. Last Friday did 8 triples with the 70's in a lunch time workout. It was humid in there and I'm completely wiped out.


#6

11/10/11 Off, Soccer Game
11/11/11
Double 70's 20 minutes
Floor press alternated with pullups
12 x 5 = 60 for floor press
2 x 5, 2 x 4, 7 x 3, 1 x 2 = 41
Rest 5 minutes
15 minutes
Double Lunges altnerated w/ 1 arm snatch
8 sets 2 x 4,4 6 x 3,3 26 reps for each
rest 2 minutes
TGU 70, 7,7 alternating hands after each rep


#7

11/12/11 Off
11/13 11
5 k road race. 25:54
hadn't run in at least 6 weeks, I hate road races, but I finished. Legs were really tight at the end.


#8

11/14/11
20 minutes Double 70 bells
Double Military Press Alternated with Double Rows
17 sets (4x3,12x2,1x1)=37 reps for presses
17 sets (4x6,7x4,5x3,1x1)=68
Rest 5 minutes
15 minutes
Double Squat alternated with Double Swings Outside the Knees
10 x 4 for squats, 10 x 6 for swings
40, 60
Rest 2 minutes
Double Windmill 2 x(5L,5R)


#9

11/15/11 Off
11/16/11
Double 70 Kettlebells
20 minutes
Floor Press alternated with Pullups
13 sets 12 x 5, 1 x 2 = 62 Presses
13 sets 1 x 5, 4 x 4 7 x 3, 1 x 1 =43 reps
Rest 5 minutes
15 minutes
Double Lunges alternated with One Arm Snatches
8 sets 4 x 4L 4R 4 sets 3 x 3L, 3R for both, 27 total reps
Rest 3 minutes
Turkish Get Up 70lb kettlebell 8 L, 8 R alternating hands after each rep


#10

11/17/11 Off/Indoor Soccer
11/18/11
Farmer Walk 100 yards
EDT Double 70's
20 minutes
Double Military Press alternated with Double Rows
20 sets 19 x 2, 1 x 1 for Presses 39
20 sets 13 x 4, 6 x 3, 1 x 1 Rows 71
Rest 5 minutes
15 minutes
Double Squats alternated with Double Swings Outside the Knees
10 sets (1 x 5, 9 x 4) = 41 squats 10 sets (1 x 7, 9 x 6) = 61
Rest 2 minutes
Double Windmill 2 x (5,5)


#11

11/19/11 Off
11/20/11 Off
11/21/11
20 minutes Double 70's
Floor Presses alteranted with Pullups
12 sets x 65 2 x 7, 1 x 6, 9 x 5
12 sets x 44 1 x 6, 1 x 5, 4 x 4, 5 x 3, 1 x 2
Rest 5 minutes
Double Lunges alternated with Sntaches
1 x 4, 2 Knee bugging me, Goblet Squats, 6 x 5= 30
Snatches, 5 x 4, 2 x 5 =30 each arm
TGU 9, 9


#12

11/22/11 Off
11/23/11
20 minutes Double 70's
Double Military Press alternated with Double Rows
16 x 2, 4 x 1 36 military
16 x 4, 2 x 3, 1 x 2 72 Double Rows
Rest 5 minutes
15 minutes
Double Squats alternated with Double Swings outside the Knees
9 sets (7 x 5, 2 x 4)= 43 Squats
8 x 7, 1 x 6 = 62 double swings
Single Windmill 2 x 5, 5
Today was a real challenge, I really had to gut my way through.


#13

Happy Thanksgiving!
Usually a day off but going to rev up the metabolism today
Long Cycle Clean and Jerk Double 55's
5 rounds, 2 minutes rest 3 x 10, 2 x 7 Need to work on timing
Jump rope about 16 minutes, 15 rounds with about 45 seconds in between
Tabata Protocol, 62 lb kettlebell
Goblet Squats :20 seconds on, :10 off, 8 rounds, 64 squats, legs are shaking


#14

Turkish Get Up 70lb kettlebell
10,10 Alternating hands after each rep
EDT 20 minutes Double 70's
Floor Press alternated with One Arm Rows while holding the other bell in the top of the row
13 sets (8 x 5, 5 x 6) =70 floor pres
12 sets (11 x 3,3 1 x 7,7)=40 for rows
Rest 5 minutes
15 minutes
Goblet Squats 88lb kettlebell alternated with One hand Snatch, 70
8 sets x 4 =32 for Goblet Squats
8 sets (7 x 4, 4 1 x 3,3)=31 for snatches


#15

11/26/11
Test Double 70 Miliatry Press
1 x 5
Snatch
1 x 10, 10
11/27/11-11/30/11 OFF


#16

12/1/11
Starting Swing/TGU challenge
Goal 7k swings for the month
1k first week, 1500 2nd week, 2k 3rd week 2500 4th week
Weight 186.6

88 lbs. TGU 1,1

One Hand Swings 88

10 sets, (5 x 9,9) (5 x 8,8) 170

Indoor Soccer tonight


#17

12/2/11

Warmup, 6 Burpees, 2 minutes of Jumping Rope
88 lb. Kettlebell for whole workout
TGU, 2,2 alternating hands
12 minute Manmaker
Swings alternating with :15 seconds of jumping rope. :15 seconds rest, start new set at the top of each minute
One hand swings 6 x (7L, 7R)=84
Two hand swings 6 (2 x 15)(4 x 14)=86
170 total swings
340 down, 6,660 to go

5 minute walk to warm down, heart rate was up around 172.


#18

12/3/11
88lb. Kettlebell
Turkish Getups 3,3 alternating hands after each rep
Burpees 6
One hand Swings
10 sets (5 x 9L, 9R) (5 x 8L, 8R)
170 Swings
510 down, 6,490 to go)


#19

12/4/11
88 lb. Kettlebell
Turkish Get Ups, 4,4 alternating hands after each rep
8 burpees
Two hand swings
14 sets 6 x 17, 1 x 11, 4 x 10, 2 x 8, 1 x 1 = 170 swings

20 Total TGU's
680 Swings down, 6,320 to go


#20

12/5/11
Turkish Getup 70 (5L, then 5R)
10 Burpees
Double 70 Squats alternated with One Hand Snatch
10 x 3 for squats
10 x 3 R, 3 L for Snatches
One hand Swings
70 lbs
5 x 16 L, 16 R
:30 seconds rest between each set
160 Swings
840 down, 6,160 to go