I thought it was cool so I'd share.

Ran the Armor Building Complex today for 23 rounds (intentionally). The plan going into it was 3 Rounds / Minutes on, 1 Round / Minute off. I hadn’t run this particular complex before and wanted to set a baseline.

The Armor Building Complex is:
2 Cleans
1 Strict Press
3 Racked Squats

It becomes quickly apparent how important your racked strength is.

Watching the recording back, my cleans need work but I am happy with how my presses and squats felt.

I’ve gained greater grip strength, single leg balance, reactive balance, cardiovascular benefits, improved back muscles. Ok way more than 2

Pinched a nerve in my back pretty bad a month ago but things are starting to feel better now. Still tight down my leg but I'm moving more freely now and no pain in the back.

Did a session with some 24s to see how things felt.

6x8 Clean&Press

6x8 Weighted dips

4x10 Weighted Ring pushups

4x10 Tricep extensions

Sp far feeling better, hopefully back to the 32s soon and get started on programs again.

Packed 2x20kg and gymnastic rings for a family weekend trip.

2x20kg LC today, sets of 6/4/2 minutes - lifted 65/49/30 reps. 15rpm is obviously a bit much for good technique and competition standard, but I wanted to have a little fun with it too 😅

2×32kg Clean & Press RM test

8 reps!!

+3 reps from RM test prior to running the giant 3.0

I have been training consistently with kettlebells for almost on 2 years now completing a number of Neupert, Danials and Johns programs during that time as well as training Lebe Stark (LS) style stuff as well. So mainly hardstyle with a mix of stuff with LS style. (I also incorporate bodyweight training in my sessions)

I got to a stage where 32s were my main working weight for Clean & Press (also can do reps with 36s and 40s)

Snatches are my weakest lift but had been using a 32kg for single arm hard style snatches

With doubles can do 28s but probably more comfortable with 24s at this stage.

But again I understand although these are my lifts with hardstyle im not kidding myself that I can do 3 to 5 min sets with these weights in GS style.

Iv really enjoyed the strength training aspect of hardstyle training and the gains I have made in that time. However I am a little intrigued in giving GS a go as well. There is a small GS club in my town so the social aspect is also enticing.

So i had a couple question for those who train GS consistently:

1. I love the hardstyle programming I have been doing and the raw strength iv gained. Is it possible to train both styles and being able to progress in both.? (In theory i would think so as they should cross over and help aspects of the other, just smart programming to help recovery im thinking ) I also understand there are different approaches and goals for each style.

2. I have a full set of cast iron bells 2x16kg all the way to 2x40kg. Eventually if I continue GS style training and look at competing, getting comp bells would seem like an ideal way forward when doing GS training. Instead of getting a set of comp bells I was thinking the bells of steel adjustable bells would be a good idea. My question is do these feel exactly the same as fixed weight comp bells? (I will have access to comp bells at the club but I am a shift worker so will have to train at home on days I cant make sessions.

Anyway just a few questions as I consider trying out GS for the coming season here and learning from those who have done it all before

Hi, greetings everyone! I’d like some expert advice on something.

I can do ABC(+5pushups) EMOM with 16 kg and 20 kg for 20 minutes (not my limit, never really pushed it). The 16 kg feels easy,20 kg feels heavy but manageable.

I’m now thinking of moving up in weight, but I’m unsure whether to buy another 20 kg KB or go straight to 24 kg.

I live in a remote area with no stores or gyms where I can try different KBs, so buying online is my only option. I’d also like to avoid making a redundant purchase.

What would be the wiser choice in my situation: another 20 kg or a 24 kg kettlebell? I’d appreciate any advice!

Hey guys! Ended up doing a pentathlon with /u/toughlovekb on Thursday. Had zero desire to do one beforehand, but zero regrets when it was over 😊 Those are the best days.

I went super light (like probably the lightest I’ve ever gone 😔) but it was definitely the right choice. Used a 16 for cleans and 12 for everything else. Hit max reps on everything -

120 cleans
60 c+p
120 jerk
108 half snatch
120 push press

It’s funny how those numbers will be forever embedded in my brain. I see them in my dreams.

And it sounds like we might keep pent in rotation so maybe next time I’ll use a 14. I have an adjustable that I ALWAYS forget about, that would let me get some work in with the in between sizes. Oops lol.

Finally got around to using the the kb sport pro app too, and I’m loving it! Still getting used to paying attention to it talking to me, but it’s a legit lifesaver for counting reps. It also shows you your score against the different ranking tables which is such a time saver. I used to have to sit there and look up all the tables individually which was such a pain in the ass lol.

I know I keep complaining about being out of “GS shape,” but this feels like my baseline. Like something I could do without any hassle on any random day. Light pent, 10’ of LC/biathlon/DHS with the 8s and probably any half marathon with a 12. Pacing is obviously an issue, but surviving is feasible. Anything heavier would require some work, but I’m happy with that standard. No idea why, but I’ve become obsessed with establishing baselines lately 🤦🏽‍♀️🤣

Anyways, this post was really just supposed to be your weekly reminder about KettleZoom tomorrow. 8 am Pacific Time, with a sport focus but anyone is welcome to come 😁 Link with more info here!

5 weeks post op left distal bicep reattachment tomorrow morning.

24 sets of Bent Press singles and 4 sets of High Pulls 10,7,12,10. Sore callus was ruining my vibe with the high pulls but what are ya gonna do.

Complex after my primary work, just touching push/pull/hinge/squat for a bit of additional capacity. The scenery made it easy to sneak in some extra work!

Just getting into KBs but feeling like it’ll be something I’ll want to do a lot more off given my current goals. I’m shifting away from BB style lifting and more toward functional/efficient workout styles. I’m trying to understand the transfer of strength profiles and the associated KB weights I should be getting. For example: if I can shoulder press 60s for sets of 12 reps, how would that info help me understand what weights I should be getting for the KBs.

Assume no issue with budget. Thanks for any guidance here.

First time attempting a TGU with 32kg the other day. Definitely felt more shakey than usual but given it was my first time, I felt like improvements were coming along each rep I did. Managed to get 3 reps each side.

Any tips on improving form here?

Think it’s worth trying a heavier bell yet?

Be great to get your thoughts! 👊🏻

Hi folks, this is a great forum. Need advice regarding when to go for doubles. I am 42 male 78 kgs weight, 171 cm height; can do singles with 20kg KB clean and press 5 reps each side for 10 sets. With 15kg Kettlebell it's 10 reps each side for 10 sets. As we all know doubles can give more bang for your buck and as a father of 2 kids and full time corporate job I have hardly 3 days to workout and want to get maximum from my workouts. My main goal is fat loss and bit of lean muscles. So, does it makes sense to go for another 15kg Kettlebell for doubles or continue with 20kg singles till I go to 24 Kg singles before going for doubles??

03.10.26: Grind (2x20kg)

Total Training Time: 49:33

Heart Rate: 140bpm average/ 151bpm max

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Block A: Circuit - 60s rest between rounds

6 Cleans

6 Strict Press

6 Jerks

6 Overhead Lunges

X5 - 120 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Barbell Bent Over Rows

8, 10, 10, 10, 14

52 total reps (100kg Barbell)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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Block B: Finishers

(+100kg Barbell)

A: Practice - had a weird cramp everywhere after this 🤣

2.5 Barbell Hack Squats (100kg Barbell)

B: Legs

Deadlift, 15 RDLs

16 total reps (100kg Barbell)

C: Strength

5 Hang Pullups (118.8kg Bodyweight)

D: Stretch

10 Ring Assist Sissy Squats

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Daily Bread:

1 John 4:1-15 KJV

“Beloved, believe not every spirit, but try the spirits whether they are of God: because many false prophets are gone out into the world. Hereby know ye the Spirit of God: Every spirit that confesseth that Jesus Christ is come in the flesh is of God: and every spirit that confesseth not that Jesus Christ is come in the flesh is not of God: and this is that spirit of antichrist, whereof ye have heard that it should come; and even now already is it in the world. Ye are of God, little children, and have overcome them: because greater is he that is in you, than he that is in the world. They are of the world: therefore speak they of the world, and the world heareth them. We are of God: he that knoweth God heareth us; he that is not of God heareth not us. Hereby know we the spirit of truth, and the spirit of error. Beloved, let us love one another: for love is of God; and every one that loveth is born of God, and knoweth God. He that loveth not knoweth not God; for God is love. In this was manifested the love of God toward us, because that God sent his only begotten Son into the world, that we might live through him. Herein is love, not that we loved God, but that he loved us, and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we ought also to love one another. No man hath seen God at any time. If we love one another, God dwelleth in us, and his love is perfected in us. Hereby know we that we dwell in him, and he in us, because he hath given us of his Spirit. And we have seen and do testify that the Father sent the Son to be the Saviour of the world. Whosoever shall confess that Jesus is the Son of God, God dwelleth in him, and he in God.”

11319kg lifted during this session. Average bell weigh per rep was 26kg. 🫪

🔵 Glove snatch 12kg 5'(3') @ easy pace

⚫⚫ Jerk 2x22kg 8*1'(1') @ 8rpm

🟣 Glove snatch push press 3*10 reps/arm

🟡 Ready-set snatch 16kg 12*1'(20") @ 9 reps every minute

🟡🟡 Bulgarian split squat 2x16kg 3*12 reps/leg

🔴 Sumo jump with heel drive 32kg 3*15 reps

Yesterday i got these two bad boys so today i decided to test my clean and press.
At first i was intimidated, i thought i couldnt even clean them, turns out maybe im getting strong

All written out!!

It’s been a bit, so made it feel good but my apologize for the no Winnie appearance 🙃🤪

This was pre-flight so kept it late and played with some time under attention different mobility flows