Well, that finishes up the twelve weeks of Kettlebell Muscle.
I have to say, that is an excellent, but very, very intense program. Next week is a “down” week. Light exercise and recovery.
I had to split my final day workout between Friday and Sunday because my knee started hurting halfway through the workout. Out of all the lessons from the past year of working out, “Don’t move into pain” is probably the most valuable. Working out shouldn’t hurt. Heavy exertion is one thing, but actual pain means something is wrong. In my case, I know my knees start to hurt if my feet aren’t in the proper alignment for swings and squats. Two days of rest, and making sure my feet were correct, and I completed my sets with no pain.
I think once I am recovered, I will work on one-armed pressing again. I have been doing Doubles work for over six months and a change would be good. I have Kenneth Jay’s Perfecting The Press and may do that with some bodyweight work or Mobility work. We’ll see.
Week of 10/10/10
Sunday:
Rest
Monday:
Double High Pull x 5 reps
Double Clean + Military Press x 5 reps
Double Snatch x 5 reps
Double Front Squat x 5 reps
90 sec rest
20KG + 24KG KB – 5 sets of all
Tuesday:
Active Recovery
Wednesday:
Double High Pull x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
75 sec rest
20KG + 24KG KB – 6 sets of all
Thursday:
Active Recovery
Friday:
Double Front Squat x 5 reps
Double Snatch x 5 reps
Double Military Press x 5 reps
Double Clean + Push Press x 5 reps
Double Front Squat x 5 reps
120 sec rest
20KG + 24KG KB – 4 sets of all
Saturday:
32KG KB Presses 2/2
Week of 10/17/10
Sunday:
Swings & Getups practice
Monday:
Double High Pull x 5 reps
Double Clean + Military Press x 5 reps
Double Snatch x 5 reps
Double Front Squat x 5 reps
90 sec rest
20KG + 24KG KB – 6 sets of all
Tuesday:
Active Recovery
Wednesday:
Double High Pull x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
75 sec rest
20KG + 24KG KB – 7 sets of all
Thursday:
Active Recovery
Friday:
Double Front Squat x 5 reps
Double Snatch x 5 reps
Double Military Press x 5 reps
Double Clean + Push Press x 5 reps
Double Front Squat x 5 reps
120 sec rest
20KG + 24KG KB – 2 sets of all (completed remaining 3 sets on sunday)
Saturday:
Rest
