HKC Run Away

Apparently the 3 moves I do lately (Swings, TGUs and Goblet Squats) are the nuts and bolts of the HKC (Hardstyle Kettlebell Challenge).
In my previous post I mentioned that I intended to add 400m sprints to the mix.
Well I did.
That Friday I did exactly as written in that post.

This Wednesday and today I did it the following way:

With 32kg Kettlebell
20 A1H KB Sw | 1L-1R TGUs | 10 Gob. Sqts. | 90 s walk | 400 m sprint | 90 s walk
20 A1H KB Sw | 1L-1R TGUs | 10 Gob. Sqts. | 90 s walk | 400 m sprint | 90 s walk
With 24kg Kettlebell
30 A1H KB Sw | 2L-2R TGUs | 15 Gob. Sqts. | 90 s walk | 400m sprint | 90 s walk
30 A1H KB Sw | 1L-1R TGUs | 15 Gob. Sqts. | 90 s walk | 400m sprint | 90 s walk

Took me about 35 minutes to complete. As you see by dividing the reps with sprints I am back at my original rep counts (100 A1H KB Swings, 10 TGUs and 50 Goblet Squats) with the added sprint distance of 1600 meters (1 mile) and I’m not counting the distance I walk in between (which is about 900 meters).

Feel the burn 🙂

Experimental Endurance

I’m pretty happy with the RPT exercises I started doing lately. It takes around 20-25 minutes to complete depending on how good a day I am having.

Since I have made progress in gaining some strength, I decided it’s time to add some endurance enhancing routines.

First form of endurance training I will try to add will be running. 4 x 400 meters with about 90 seconds of rest in between.

I will cut back on my kettlebell reps and add the running as a finisher.

So tomorrow I will try this (not over strain myself):

Kettlebell Golden 3 Routine:
60 A1H KB Swings (24 with 32 kg – 36 with 24 kg)
6 TGUs (1L 32kg – 2L 24kg – 1R 32kg – 2R 24kg)
30 Goblet Squats (10 with 32 kg – 20 with 24kg)

Running Routine (Repeat 4 times):
90 second rest
400 m run as fast as possible (aiming for a time around 90 seconds or faster).

Quasi Reverse Pyramid Training with Kettlebells

For the last two weeks I went for a single routine with a 24 kg Kettlebell:

  • 100 Alternating One Handed Kettlebell Swings
  • 10 Turkish Get-Ups (5 Left 5 Right)
  • 50 Goblet Squats (Holding the KB right under my chin)

50 proper goblet squats with a 24 kg back to back is hard for me, so I take micro breaks (~15-30 seconds) in between the following sequence: 25-15-10-5

Well, you might ask where is the RPT (Reverse Pyramid Training) in that? A RPT usually involves the usage of different weights not just decreasing numbers of reps, right?

This week (so far), I did the above 40% with a 32 kg Kettlebell and 60% with a 24 kg Kettlebell:

  • 40 A1H KB Swings 32 kg – 60 A1H KB Swings 24 kg
  • 2 TGUs Left 32 kg – 3 TGUs Left 24 kg – 2 TGUs Right 32 kg – 3 TGUs Right 24 kg
  • 20 Goblet Squats 32 kg (10 break 10) – 30 Goblet Squats 24 kg (15 break 10 break 5)

Feel the burn baby 🙂

One Step Down For The Better

So 5 months ago, I got myself a 32 kg Kettlebell, thought I can handle it after successfully wielding a 32 kg dumbell in Turkish Get-ups.

Well, turned out that I am yet to develop the necessary grip strength to handle that thing in ballistic moves. Two handed swings are quite OK, one handed swings… not there yet, snatches… well these are the next step after one handed swings so not even close 🙂

So Actually I Was Over-training Lately…

How do I know? Well, I rested during the weekend, read this article about over-training and thought “Wait a minute…”

So today I was able to do a full set of 75 reps of two handed swings before my grip gave way after warming up with jumping jacks and squats.

And I was able to go for 10 inclined push-ups, 10 pistol squats and 10 TGUs (with 24 kg dumbbells but still) after that intense swing session.

Brought in the 16 kg KB to work more on my technique of several moves.

Definitely going to take tomorrow off, over-training is so painful and annoying, makes you feel weaker then you actually are 🙂

Mixing weights on the road to 32

In order to make the transition to the 32 kg kettlebell smoother I decided to do some moves with the 16 kg kettlebell and more basic ones with the 32 kg. This way I plan to regain proper former which is crucial to handle the heavier weight.

I was fooled by the centered mass of 32 kg dumbbells into believing that I could handle the 32 kg kettlebell just as well. My forearm pays the price (the bell slaming on it as grip is not up to par yet amplified by poor technique). I am embarrassed to admit but the last 2 months just doing TGUs really took away a lot from my swing, pull, press, windmill, snatch… basically from all of the remaining moves in terms of proper form/technique.

Currently I try to focus on the two handed swing, doing the hip move effectively with proper stance as I still strain my lower back trying to adapt to the heavy bell.

Therefore I will use the 16 kg kettlebell to re-polish the technical skills.

Planning for an Easy 20 session using both 32 and 16.

Apparently… I Mean Obviously I Lack Grip Strength

The title says it all.

As mentioned in the last post, the 32 kg kettlebell sent me back to square one and then a bit further down.

I tried the Easy 30 Kettlebell workout from and failed miserably. 🙁

I haven’t been doing ballistic moves for more then 2 months, just the TGUs with some bodyweight thrown in. I am out of proper form and more importantly my support grip strength is not up to the task of holding or moving the 32 kg kettlebell.

With the TGU you can have some of the weight rest on your forearm and you hold it still. Whereas with almost all the moves in the Easy 30 the kettlebell moves as well.

I decided that I go all the way back to the very basics as I barely manage 30 seconds of swings single handed  don’t even ask me about snatches 🙁

I am also in the search for supportive moves to improve my grip strength as without that nothing goes and using things like wrist supports feels like cheating to me.

But I do have decided to cheat on another area until I get the strength up: Supplements

Yes I will resume using L-Carnitine right before training, whey protein right after and Multivitamins daily for a short period of time until I’m comfortable again. I know its cheating your energy levels up and I still stand my ground that in the long run supplements are the wolf in sheep skin but this helped to get started with the 16 kg so it might very well help me with the huge leap to 32 kg this time around. May be not, but I intent to try.

I’ll keep you guys posted about the progress.

Back to Square One

Going straight to 32 kg today after 20 months with 16 kg (last 2 months doing TGUs with 24kg) got my arse kicked properly.

I feel like I’m starting anew. I originally planned on doing the GtG routine I do lately then throw in a 10 minute 40-20 swing session to kill me off for good.

Well, I only managed 10 TGUs (5L-5R), 10 Pistol Squats (5L-5R), barely did the 40-20 for two minutes and I was done. Sitting on the floor… barely, because I had to work my thighs like I haven’t in a looong time. After doing 5 inclined pushups I called it a day.

I might consider going back to the Easy 20 Kettlebell Workout to get things rolling again with the 32 kg.

Never look back, never back down, stay alert and act sensibly.

Working Back

Pull-ups chin-ups… Still working on proper full range but decided to take a stepped approach. At the office I pull myself up quickly do slow declines from the top chin-up position. No hurry, feeling all the pain slow. At home I use the edge of the dinner table, body firm and aligned, only the heels touching the ground but without giving any support to the movement.

I try to do at least one of these or, if I can manage my time, both the noon and the evening exercises.

The routine is still pretty much the same: 10 TGUs (5L-5R) 10 Pistol Squats (5L-5R) 10 Chin-ups 10 One legged push-ups (5L-5R)