11-20-20 11:32 AM - Post#904828    

Since finishing Kettlebell Burn 2.0, I did the original Kettlebell Muscle and completed it with 45's. Cut the weeks from 12 down to 6. Then did the Dry Fighting Weight program that Pavel and Geoff Neupert put together.

It's a clean and press and squat program that lasts 4 weeks, then, on week 5, you have an easy day of 3 sets of 3, and then a test day.

I have been running it with 55's and been getting the top end of the reps. Usually averaging around 50 reps of clean and press and squats in 30 minutes.

So today, I did the 3 x 3, felt great and decided to wait 5 minutes and test. Here are the results. Note I did not grind or try to shake in squeezing out any reps. If it felt like enough, it was enough

Each test had 5 minutes in between
200 lb. age 51 and 9 months

Double 70 clean and press. Did 2 reps. I would have liked 3 or 4.
Double 70 front squat. Did 12.
Strict Double 55 military press. 8
Double 55 Clean and press, 8. Cleans fatigued me
Double 55 front squat 13
5 minute snatch test 45 lb. bell
Did 100 in 4:57, put the. bell down once for 15-20 seconds after the 60th rep.

The snatch test took 10 minutes to recover. The burning in the diaphragm, and my heart rate was way up in a non-Maffetone zone.

No injuries, no blisters, felt great.



Edited by BChase on 11-20-20 11:33 AM. Reason for edit: No reason given.

11-20-20 03:59 PM - Post#904849    

Just started dry fighting weight this evening. Gonna feel it in my shoulders but my 5RMish feels like nothing on the cleans and squats.

11-20-20 04:03 PM - Post#904850    

I did the squats in the same set with the press. It was clean, press, squat. Put bells down.

If you have a heavier pair of bells, do clean and press then go to the other pair and do clean and squat.

Doing legs will fatigue your press. Especially in the rack, that's probably why it's the press 5 RM

11-21-20 02:44 AM - Post#904877    

Yeah but what attracted me is the simplicity of using two bells, if I'm going to drag out all my kettlebells into my tiny home gym I may as well do something else.

I'm a spaghetti limber, so my hinges are much farther ahead than my presses. Heaviest bells I've got are 2x32kg and I Don't find these particularly difficult to clean or squat but I couldn't strict press them if my life depended on it.

The other thing I considered is I'm sure I read Geoff Neuport endorse using a push press or push jerk if you want to use a heavier weight, so I might try that, if only for the singles/doubles on day two of the week

11-21-20 07:00 AM - Post#904879    

Good job BChase!

Re: Kettlebell Test Day
11-21-20 12:41 PM - Post#904896    

• BChase Said:

Excellent!

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin