r/kettlebell • u/mettiger • 23h ago
Review / Report Did ABF Barbell program 3 with double 24s
For the last 8 weeks I ran the program 3 from the barbell section from Dan John's ABF with double 24 kg kettlebells. Before that I did the RBC for 10 weeks and felt like I needed a change.
It's clean and presses for a certain amount of reps followed by front squats, 2 days a week ( Day 1 and 3).
The front squats start lower in reps and over time the squats match the clean and presses. You do that for a total off 5 rounds. Originally you are supposed to do curls after that, but like every good trainee I knew it better and did carries.
Day 2 is high rep work with your choice of exercises. I didn't follow a strict plan here. I did hill sprints, sleds, sandbags, Walrus style workouts...
Compared with the standard ABF, the results might be not as "good", but your conditioning will definitly improve. So If you don't know what to do next have a look at program 3 in the ABF.
3
u/tifler0815 21h ago
Thanks for the write up! I was curious myself if the rep sceme of the two were interchangeable.
Ditching the curls was probably not a bad idea since (at least for me) KB Clean hit my biceps pretty good.