Heavy Double Kettlebell Training

12/6/11 off
12/7/11
Double 70 Military Press alternated with Pullups
10 x 2 for both 1 minute rest in between sets
TGU 70 7,7 alternating hands after each rep
Burpees 14
One Hand Swings, 70 8 x 10,10 Rest until top of minute
160 swings
1000 swings down, 6000 to go
44 TGU’s and Burpees

12/8/11
88lb kettlebell
Turkish Getup 8,8 alternating hands after each rep
16 Burpees
Swings One hand (13 x 8,8) (1 x 7,7) = 222
Two Hand Swings (2 x 14) = 28 250 total
1250 swings down, 5750 to go
60 TGU’s and Burpees

12/9/11
70 lb kettlebell Turkish Getup, 9,9 alternating hands after each rep
18 burpees
Superset with 50 seconds to 60 seconds rest between each exercise
Double 70 Squats, One Arm Snatch, One Hand Swing
10 sets 10x4 for Double Squats, 10x4,4 for snatch
(1 x 10,10)(1 x 15,15) (4 x 13,13) (4 x 12,12) =250 swings
1500 swings down 5500 to go,
78 TGU’s and Burpees

12/10/11

Circuit with 30 seconds Rest in between sets
5 rounds
28kg kettlebell
Turkish Getup 2L 2R, alternating hands after each rep
2 x 25 two hand swings
Finished with 20 burpees
250 swings 1750 down 5250 to go 10 TGU each side
98 TGU and Burpees

12/11/11
22 Burpees
88 lb Kettlebell
Circuit, 30-45 seconds rest between exercises
10 rounds
Turkish Getup 1L, 1 R (I did 2 on each side on the second circuit) Alternating hands after each rep
Two Hand Swings
1 x 13
1 x 12

11 Turkish Getups each side, 250 swings
120 TGU’s and Burpees for month, 2000 swings down, 5000 to go

12/12/11
Turkish Getup 70 lb. 12, 12 alternating hands after each rep
Burpees, 24
Double 70 Military Press 1 x 2
Pullup 1 x 3
Pulled my neck muscle doing presses
15 minutes
2 hand swing 70 lb. alternating with jump rope
15 rounds (10 x 17, 5 x 16) 250 swings alternated with 15 seconds jumping rope
250 swings. 2250 down, 4750 to go
144 TGU’s and Burpees

12/13/11 Off
12/14/11
Neck still tweaked a little. God I hate working around injuries

Turkish Get Ups 18kg bell (Gym Special) 2 x (7L,7R) 1 minute rest between the two sets.
28 Burpees, broken up 2 x 14
70 lb kettlebell
Goblet Squats alternated with One hand swings, 30 seconds rest between sets
10 x 5 for squats = 50
10 x (5 x 13,13, 5 x 12,12) = 250 swings
2500 swings down, 4500 to go
172 TGU’s and Burpees

12/15/11
Burpees 30

5 rounds
TGU 3L, 3R with a 28kg kettlebell
Two hand Swings x 20
One hand Swing x 10,19
Two Hand Swing x (4 x 28, 1 x 22)
334 swings 2,834, 4,166 to go
30 getups and burpees 202 for the month

12/16/11
Neck is about 90% so I decided to some light pressing

5 x 5 Bottoms Up Press 14kg alternated with One arm row 70 lb.LR
Turkish Getups 70 lb. 16,16 alternating hands after each rep.
Burpees 1 x 32
10 rounds of (2 hand swing x 11, 1 hand swing L x 11, R x 11)
1 minute rest after each round. I did 9 rounds of 11 and 1 round of 12.
333 swings, 3,167 down, 3,833 to go.
234 Turkish Getups and Burpees for the month.

That’s some serious volume on the KB lifts! Are you preparing for a competition?

12/17/11
88 lb. kettlebell

17 rounds of
Turkish Getup, (1,1)
Two hand Swing (11 x 20, 6 x 19)

Every third round did Burpees 5 rounds 4 x 7, 1 x 6

268 TGU’s and burpees
3501 swings, 3499 to go.

Thanks for checking it out. There is a challenge on another webstie. The goal is to do 7000 swings in the month and a TGU for whatever day it is. So if its’ 12/17, you do 17 TGU’s
You get 4 days off. The swings are broken up into 1000 the first week, 1500 the second week, 2000, the third week and 2500 the fourth week.

It’s a great challenge to get back to basics. I wanted to go heavy to, improve my grip for snatching and get more comfort and confidence with the 88.

12/18/11 off
12/19/11
55 lb. kettlebell

4 rounds, no rest in between exercises, 2 minutes between circuits

TGU (4,4 first round) (3,3) Next three rounds do the reps on one side then switch.
Burpees (8 first round, 6 the next 3)
Goblet Squat x 5
56 One Hand Swings L,R (28,28)first 2 circuits, (14L 14R,14L, 14R) Third circuit, (4x7,7)fourth circuit
Jump rope :30 seconds

I finished with
TGU 3,3
6 Burpees
Squat x 5
Two hand swings Tabata Style :20 on :10 off for 4 minutes, 109 swings
Jump Rope 45 seconds
Squat x 5
6 Burpees, rest 2 minutes
TGU 3,3
333 swings 3834 down, 3166 to go 306 TGU and Burpees

12/20/11
55 lb kettlebell

4 rounds
Turkish Getup (5,5) (1st round alternated hands last 3 did 5 on one side then switched)
Burpees x 10
4 minutes of one hand swings alternated with jump rope
(Did 12, 11 1st minute, 10,10 last 3. Jumped rope until top of minute) 84 swings first round, 83 swings last three
333 swings 4,167 swings down 2,833 to go
346 TGU and Burpees

12/21/11

70 lb kettlebell

7 Rounds
TGU 3,3
Burpees x 6
Two sets of two hand swings 24,24 for first four rounds, 24,23 for last 3 rounds
15 seconds of jumping rope in between and after swing sets
21 TGUs, 333 swings
348 TGU’s and Burpees for Month
4,500 Swings down, 2,500 to go

12/22/11 Off

12/23/11

88lb kettlebell
500 swings
9 sets of one handed (10,10)
4 sets of two handed x 25
11 set of two handed x 20

35 lb kettlebell
Turkish Getup
23L, 23R alternating after each rep. Went real slow, worked on form and did them contiuously to stay tougn mentally.
Upper back and neck feel pretty good
Burpees 46 4 sets 12,12,11,11

5000 swings, 2000 to go
394 TGU’s and Burpees for the month

12/24/11
28 kg
8 rounds of
TGU, 3,3
Burpees x 6
One Hand Swings
334 Swings, 48 Burpees, 24 TGU each side
442 Burpees and TGU’s
5334 down 1666 to go

12/25/11
55 lb. kettlebell
Burpees 5 x 10
5 rounds of
TGU, 5,5
Swings 5 x 100
5834 swings, 1166 to go
492 Burpees and TGU’s

12/26/11
70 lb kettlebell
Turkish Getup
26,26 alternating hands after each rep
One hand Swing
17 sets of 11,11, 1 set of 13, 13 = 400
Burpees 4 x 13 = 52
544 TGU and Burpees
6234 swings down 766 to go

12/27/11
55 lb. kettlebell
9 rounds
TGU, 3,3
One arm swing I did sets of 10 12 and 15
Burpee 6
One Arm Swing
Last two rounds did two hand swings up on the toes. 4 sets of 20
54 TGU and Burpees 598 for the month
406 swings, 6,640 down, 360 to go.

12/28/11
Dan John 40 day program
Double Squat, 70’s. 2 sets of 5
Deadlift, Double 70’s 2 sets of 10
Double Military Press 55’s 2 sets of 5
Double Row outside the knees 55’s 2 sets of 5
Snatch 55, 1 x 15R, 15L
Double Windmill 55 1 x 5R, 5L

Two hand swings 55 4 sets x 25 = 100, 266 to go