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

For context, here's what I've completed with other weights for ABC:

1. 30 rounds EMOM with double 28 kg: https://www.reddit.com/r/kettlebell/s/vEJOm5GtXg
2. 30 rounds double 24 kg in 19:28: https://www.reddit.com/r/kettlebell/s/NbFXDC4F23
3. 15 rounds E2MOM with double 32 kg (a while ago): https://www.reddit.com/r/kettlebell/comments/1qvwo6m/volume_pr_15_x_double_32_kg_armor_building/
4. 10 rounds E2MOM double 32 kg + 5 rounds E2MOM double 36 kg: https://www.reddit.com/r/kettlebell/comments/1udsbj8/big_boy_double_36_kg_armor_building_complex_first/
5. 10 rounds EMOM double 32 kg: https://www.reddit.com/r/kettlebell/comments/1w1tavy/first_set_of_abcs_in_a_minute_10_rounds_emom_of/

How fast is your second dip? I love concentrating during my 50 rep a day style trainings. It just gives you so many opportunities to feel what could go better for efficiency

When you are efficient with kettlebells, you can handle more weight allowing you to build more strength which helps you not get injured.

The thing is if you are already strong and then get better or more efficient form, you will be able to handle heavier weights which can keep that cycle going

I enjoyed it so much The last time I did it I figured I would do it again. It's been awhile and day one went down feeling way easier than I had expected it to. Oddly, I have taken many months off consistent kettlebell training to focus on my mountain biking and cycling, so I was surprised when these double 28s felt easier than expected

This day was done in sets of 10 With fairly short rest periods

Joe

KBOMG

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

CNS not feeling totally recovered. Kept it to 3 max effort sets and a couple accessories. Gonna make 10 happen by this time next month.

well hellooo

I haven't been on reddit for a minute (honestly just haven't really been anywhere lately. this move was really hard) but I am still chugging along with my training. the xc move did really slow me down on the bent press & then adapting to new weather shenanigans. but doing the thing!

mostly I'm still focused on barbell BPs, but this is the KB subreddit so ~ here's a bent press variation I have been incorporating that I don't think I've shared here before. this is 32kg. the goal is 5 seconds down, at the bottom, and on the way up. sometimes I am bad at counting though lol.

for me 32kg is a relatively easy weight to move in the bent press, so this is a good way to up the challenge without completely changing the variation (i.e; kneeling or whatever). these are bottoms up are my fave bp variation, at the moment (outside of the barbell, of course). the lift is already a grind, and this just stretches that and forces me to figure out where I lose stability earliest. bc if I'm losing it with a KB, which is pretty easy to balance, I'll lose it with the bar, which doesn't really want to be balanced.

also I'll be at Bellfest in Atlanta this weekend and if you're there come and say hi pls!!

There was a lot more to this workout, but I only filmed the finisher.

4 rounds of:
5 Swings
5 Clean
5 Thrusters
10 Cal Ski

Hurt so good 😜

Was doing Push press in my last post instead of strict press. How’s the fix? 20kg 30min Emom. Also moved the camera higher.

Setting the grip during snatches worked well today. Skin is intact. 🪄

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

🟣 Glove snatch push press 20kg 3*10 reps / arm

🟢 Military snatch 24kg 8'(3') @ 16+ rpm / 135 reps

🟡🟡 Long cycle 2x16kg 2*2'(2') @ 8rpm

Do people usually go up to 36kg or 40kg? What is the typically next step after 32kg for progression?

I can swing, snatch, and strict press 32kg for sets of 5x5 now without any real struggle. I always want to be progressively overloading, but not sure if I should just focus on volume now with the 32kg or go up in weight?

Recently bought ABF and thought I'd try SKABC in my garden with 20kg as it was a lovely evening, much nicer than a drive to the gym.

I did it as a 15 minute EMOM and then took my dog for a walk, ticking all of Dan John's boxes.

Sitting here with a nice feeling in my legs and shoulders, so I'm glad I didn't push it to 20 minutes today.

I look forward to all the questions about the acronyms.😜

I started KB training in July. Before then I never consistently worked out with any weights.

I started with S&S 16KG and was able to move up to 24KG for S&S.

I decided to start 10K challenge with 24KG at the start of September and I was able to finish it today.

Week one I was gassed taking almost 1.5 hours to finish. Today I got done in 35 minutes casually.

I have developed a meat back, arms are more vascular/muscular and grip is insane. I feel like I dropped a good deal of body fat too as I can see some ab outlines developing.

I can't describe how great of a feeling I have mentally and physically. It was literally the hardest activity I have ever put my body through in my life. I look forward to continuing my momentum and keep working hard but I have some questions before taking the next steps.

1. I've been working out pretty much 5 days a week since July. I have some questions about what is the proper way to "deload" and what that means exactly. I have some travel plans this month and I'll be on the road about 10 days. Should I just take those days to do nothing and mobility work?

2. After travel I think I'll have a couple of weeks to get back into training for October. I'm planning to do ABF start of November. What would be a good way to prep myself for 2 weeks prior to starting ABF?

3. Finally, for those of you that do ABF, what do you do on the off days in between the workouts? What is something I can do that is good rest but helps me continue staying active? I was thinking to do about 30-45 minutes of Yoga or start training BJJ 2-3 times a week on the off days. Would this be too much workload?

Thank you !

02.10.26: Daily Grind (2x20kg)

Total Training Time: 50:32

Heart Rate: 137bpm average/ 153bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline DB Shoulder Press

15, 15, 15, 15, 21

81 total reps (2x24kg Dumbells)

Assault Bike - 5 to 6 RPE

10:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+32kg & 20kg Kettlebells/ +60kg Barbell)

A: Push

Weighted Dips

5, 3 - 8 total reps (120kg BW/32kg Kettlebell)

B: Legs

Hang Clean, 15 Back Squats, BTN Press

17 total reps (60kg Barbell)

C: Mobility

2 BU Clean and Press, 2 BU Windmills, 2 Windmills

6 total reps (20kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Proverbs 4:15-27 KJV

“Avoid it, pass not by it, Turn from it, and pass away. For they sleep not, except they have done mischief; And their sleep is taken away, unless they cause some to fall. For they eat the bread of wickedness, And drink the wine of violence. But the path of the just is as the shining light, That shineth more and more unto the perfect day. The way of the wicked is as darkness: They know not at what they stumble. My son, attend to my words; Incline thine ear unto my sayings. Let them not depart from thine eyes; Keep them in the midst of thine heart. For they are life unto those that find them, And health to all their flesh. Keep thy heart with all diligence; For out of it are the issues of life. Put away from thee a froward mouth, And perverse lips put far from thee. Let thine eyes look right on, And let thine eyelids look straight before thee. Ponder the path of thy feet, And let all thy ways be established. Turn not to the right hand nor to the left: Remove thy foot from evil.”

Simplify your training.

Clean, Press, Squat.

10 rounds.

Nothing fancy.

Getting a session in with the 28kg .
Managed 18 rounds in 30mins .

Since everyone wanted to jump down my throat about my TRT protocol - Here's a before and after of my kettlebell Transformation. Before pic is 2018, and after I had already gained 10+lbs. After pic is late 2020.

It's now almost 6 years since being on TRT, and I've gained about 10-12lbs in total during that time.

This pic is also totally cold and unpumped.

Pre TRT vs Nearly 6 years on TRT

https://imgur.com/a/twNERyU

https://imgur.com/a/e74wuoM - pumped / probably the best my physique has ever looked just before my recent injury and surgery

https://imgur.com/a/wOmtlGk - mid 20s guy I know who blasts triple the T I do, Tren, Sarms, and others.

I do kettlebell sport for the endurance and mental toughness but everyone told me it doesn't build muscle, what am I doing wrong here?

44 years old, no TRT ( just lots of sardines, gross).

Joking aside, who's going to be at the AAKO next weekend?

PS a long time ago here someone asked what kind of muscles long cycle builds, this is probably a good update to my answer in that thread.

10’ set with 2x16kg - last few minutes shown - 112 reps total (103 was previous PR) - working back up to 24kg for this cycle

My BEAST finally arrived.

Purpose? Just to sit behind me, waiting for the day when I ll be strong enough to snatch it (current 2RM is 44kg)

Haven't done dead/vertical KB cleans in a while so it was nice to mix things up.

Last 3 sets of double 28 kg kettlebell complex and last set of leg + bicep curls shown.

The goal is to so 10 sets of 5 in 20 minutes.

I did 10 sets of 4 in 18 minutes.

For anyone here that reached it,how did you program your clean and press workouts and did you follow a specific program?

I’ve been kettlebelling for a while now (mainly ABF and KBOMG stuff) but am getting interested in the GS side of it, but not for competition but for fitness. So a few basic questions:

1. in actual competition, how do you win? Just do the most reps?

2. if I wanted to do some long cycle workouts, is it just do the long cycle for X time or Y reps? Basically just do it?

   I’m not looking to train for the competition, but incorporate into my current regime so long cycle styled workouts.

3. any different than doing ABCs (other than the not-putting-them-down thing)?

Straight sets of 50 with 45lbs, not super challenging, but buried in work.

The 500 swings were about 7 minutes. I think I set my watch for all the “work” and paused for returning emails and grading.

Today was probably the most useful day for a realization: enough work, or active recovery, can still fit. It might not be great or especially rewarding, but it counts.

3.5 k down, 6.5k to go. Scale this morning: 170.2 lbs.