Yeah, it’s not the greatest KB, but it does the job.
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10x10 of-
24kg KB swing
10 jumping burpee
Done in ~12:00
This felt really hard. Collapsed onto the floor afterwards for a min.
My glutes felt sore yesterday. I figure it’s a combination of actually doing one-legged RDLs correctly and the jumping burpees.
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Ya, I think it was the only kettlebell that I could find that went up reasonably heavy while maintaining that ‘kettlebell’ look.
I’ll probably be able to get my hands on a wrench next week, so I hope to give it a try soon.
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5x armor-building complex with 8kg KBs.
3x3 Clean and press with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
The clean and press felt effortless by the third set. The pull-ups felt a bit iffy at first, but I think that’s more because of fatigue and poor sleep due to the heat.
3x3 one-legged RDL with 8kg KBs.
3x3 standing ab-wheel
I feel this in my lower abs now. Trying to push the ROM. It definitely didn’t feel easy.
10 EMOM back and forth farmer’s walk with 32kg KBs.
The grip started to feel taxed after the 6th round or so.
50 sandbag thrusters with 50lb in ~4:57
Shoulders got tired.
2 Likes
5x armor-building complex with 8kg KBs.
3x3 Clean and press with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 8kg KBs.
I’m getting better at this.
1x10 kneeling ab-wheel
8 EMOM back and forth single KB front rack carry with 32kg KB.
This felt tough- hard to keep a straight body with this load.
2 Likes
5x armor-building complex with 8kg KBs.
3x3 Clean and press away with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
switched from cleaning every rep to the press away to give my hand a bit of a break. They’re fine on the cleans, but they’re fatiguing on the carries.
The presses felt effortless. I’m going to include a short pause at the bottom of the pull-ups and see if those get easier.
3x3 one-legged RDL with 8kg KBs.
Getting easier and better.
3x3 standing ab-wheel
6 EMOM back and forth cross carry with 24kg KB and 10kg KB.
Not terribly hard.
2 Likes
Getting poor sleep due to the heat. I had elevated resting HR based off my Apple Watch today and I noticed my HR going up way faster during my lunch walk, so I have anecdotal proof that the heat is annoying me.
5x armor-building complex with 8kg KBs.
3x3 Clean and press away with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
The last rep of press didn’t feel effortless. The pull-ups felt good.
3x3 one-legged RDL with 8kg KBs.
Did 3 reps straight with each leg instead of alternating like I did before. I feel stable and confident enough to do this now.
1x10 kneeling ab-wheel
7 EMOM sandbag bearhug carry with 100lb and 20lb in my backpack.
I daresay this felt easy.
10/1/9/2/8/3/7/4/6/5 double KB front squat with 16kg KBs + 5 jumping burpee.
Took ~7:57
Good speed. The squats felt a bit tough on my quads; presumably because I haven’t been squatting much. The burpees felt smooth and easy. I really ought to do 100 jumping burpees at least once a week.
2 Likes
5x armor-building complex with 8kg KBs.
3x3 Clean and press away with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 8kg KBs.
3x3 standing ab-wheel
Everything felt easy. Alternating between kneeling and standing ab-wheel seems to be a good choice- I’m getting better ROM on the standing ones.
4 EMOM back and forth farmer’s walk with 32kg KBs and 20lb in my backpack.
Left shoulder felt a lot of strain.
3x12, 1x14 EMOM jumping burpee
The last set is when it started to get rough.
2 Likes
WOD Cindy done as a 20 EMOM
Skipped round 9/12/15/18
Reps began to get pretty sloppy in the later rounds. The pull-ups and push-ups started to die a lot.
2 Likes
10x10 EMOM burpees
Felt fairly easy, certainly a lot easier than jumping burpees.
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5x armor-building complex with 8kg KBs.
3x3 Clean and press away with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 10kg KBs.
1x10 kneeling ab-wheel
7 back and forth double KB front rack carry with 16kg KB.
Rested for a bit after the fifth set with the KB down by my sides. Took ~3:23
Modified WOD Fran-
done with 50lb sandbag and bent-knee inverted rows. Took ~4:43
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 16kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 10kg KBs.
3x3 standing ab-wheel
10x every 45 second single-arm waiter’s carry with 16kg KB.
Felt good.
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 10kg KBs.
1x10 kneeling ab-wheel.
Finally managed to use my Titan adjustable KB. One of them have this weird issue where the bottom shell sticks and doesn’t come off unless I pull really hard on it.
20kg on the presses felt pretty easy. I’m really pleased with that. Probably 2 weeks of this + an increase on the pull-up weight at some point and maybe I can try out 24kg. If I can do double 24kg presses with ease then I’d say Easy Strength is an amazingly effective program.
6x EMOM suitcase carry with 24kg KB.
Felt good. Tried really hard to stay straight.
AMRAP 100lb sandbag to alternating shoulder in 10 minutes.
I got to 30 with 45 seconds left and decided to stop. This remains an ass kicker, but I have improved a bit. Bent one of my nails while picking up the sandbag, so took a couple seconds to cut my nails.
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 12kg KBs.
3x3 standing ab-wheel.
The 20kg press and the 20lb pull-ups feel easy. I’m going to try adding some weight to the pull-up next week probably.
7 EMOM sandbag bearhug carry + 3 squats at end with 100lb and 20lb in my backpack
This went from feeling really easy to feeling something in my left shoulder to my forearms around set 4 and biceps really tired after set 7.
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 kneeling ab-wheel.
The presses feel effortless. My goodness.
Pull-ups are feeling pretty easy too.
I’m finally feeling my hamstrings with 14kg KBs. Might be too heavy to be ‘easy’, but I think I have the balance down and it doesn’t actually feel hard, so I think it should be fine.
I then tried changing the weight in the adjustable KBs to do 32kg farmer’s walks and ran into some issues-
-The bell won’t close unless I put the weight in a specific order (I KNEW I should have kept an eye on the order of the plates! Blah)
-I cut my finger on one of the stray metal that jutted out of the plates as I went to tear it out. It’s a very minor cut, but I don’t want to get metal flakes in my blood so… double blah.
I wanted to press on with attempting the farmer’s carry but couldn’t find the configuration that works + the cut kept bleeding when I put a lot of pressure on it, which makes farmer’s carry a no-go.
So I decided to combine the conditioning into the farmer’s carry and did a modified The Eagle workout by Dan John-
The original is 8 rounds of-
8 double KB front squat
farmer’s carry it for 20m
8 double KB front squat
I did it with 30lb of weight in my backpack while bearhugging the 50lb sandbag. Guesstimated 20 meters.
This felt perfect- just the right level of ‘Wow’ that ended pretty quickly. Finished in ~5:10. Did 4 rounds straight, then did 2 rounds with me gasping for breath in between each.
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I know you just bought those, but I also recommend the Kettlebud. I bought one for swings and rows so I could use my olympic plates with them and actually get a decent weight on them. In theory you can get 4 45s on it but my plates are a bit thick. I did get 2 45s and a 25 on it.
I wouldn’t use it for snatches or presses or goblet squats, but works for swings and I’d assume farmers walks too.
Just an option.
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Around lunch time-
An hour of back and forth in my house, doing 1-2 push-up at one end and 1-2 20kg double KB row at the other end.
I’ve been walking a lot more recently during lunch time and have been seeing the benefits physically. I remembered zone 2 training exists a couple of weeks ago and have since been pushing my lunch walks into HR of 115-130bpm.
This is on the lower end and it is feasible to do zone 2 training with anything as long as the HR is within the set parameters. I’ve been finding it hard to push my HR up with just walking, so I decided to do this. Kept HR just below 145 (calculated from the Maffetone Method) and checked by speaking to myself every once in a while. Did 2 reps whenever the HR dropped and did 1 rep whenever the HR went beyond 145. Apple watch says I averaged 142 so I think I did just fine.
Felt great. I really liked this.
Just now-
100 burpee pull-ups in ~17:31
Started off going as fast I can, then I slowed the pace down to about 3 breathes after each rep. More or less a repeat of before- cardio felt fine (bit more winded than last time) but the pull-up muscles felt fatigued.
I’m happy with a minute improvement in time. We’ll see how I do the next time I bother doing this.
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Thanks for the suggestion! This will definitely work for heavy farmer’s carries. I’ll consider this when I finally (hopefully, eventually…) get space again for my barbell equipment!
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
3x3 standing ab-wheel.
The presses feel easy, but not effortless like last Fri. I think it takes a day for the muscles to get ‘reacquainted’.
The weighted pull-ups felt ok.
The 14kg one legged RDL is a bit tough balance/imbalance-wise when I do it on the right foot. Let’s keep an eye on it.
The standing ab-wheels keep improving in ROM.
6 back and forth suitcase carry with 24kg + 20lb in my backpack. Completed in ~3:40
Took some time to go make dinner, then came back and did-
10/1/9/2/8/3/7/4/6/5 double KB front squat with 20kg KBs + 1 back and forth.
Took ~6:11
This felt easy. Breathed heavy but didn’t have the immense fatigue that doing jumping burpees bring. I noticed myself getting pulled forward a bit with these KB, which is why I chose to do something easier. I want to get used to doing front squat with these KBs before I do tougher things with them.
Nice way to get some volume in.
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5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 kneeling ab-wheel.
Feeling a sleepy and tired today. I think it’s because I only had one small cup of coffee.
10 back and forth double KB front rack carry with 20kg KBs and 20lb in my backpack.
Couldn’t move fast. Felt pretty good overall.
EMOM 4x13 jumping burpee
Slowed down a lot starting from the third set. I am evidently tired.
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