Kettlebellin... 6 months hardcore

Mobilemuscle

So Im embarking on a serious kettlebell program over the next 6 months

Equipment

Pairs of KB's : 8KG, 12kg, 16kg, 20kg,24kg,32kg,40kg, 48kg
4 professional various sized steps
pullup/dip station
Barbell with 500lbs of free weights

Im not sure who has experience with these things but they are great exercise. ive just never REALLY attacked them over a long period of time.

Game plan:

Weeks 1-6: KB workouts 3x a week on non-consecutive days...soft style HIGH volume lifting(focus on jerks, cleans, swings), other days will be traditional bodybuilding split training with moderate volume and some light beach jogging/sprint intervals for cardio)
Weeks 7-12: repeat weeks 1-6 but with increased resistance

Weeks 13-18: KB workouts 3x aweekon non consecutive days...hard style with low volume and high resistance(focus on front squats, TGU's, windmills, russian military press)...other days will strictly be various forms of light cross training.
weeks 19-24: repeat weeks 13-18 with larger loads

My goals are
- to get my BW down to 235 @ 6% BF
- Pistol squat 2x24kg bells for 5 rep seach side
- Jerk 2x40kg bells x10
- TGU 1x48kg bell x3
- Barbell Front squat 405lbs x5 reps



Ill log this all plus my nutrition in my MFP diary

Mobilemuscle

Bump

Day 1 was today

Joint Mobility warmup 10minutes

Jump rope 2min

Pullups 10 reps

Double KB Jerk
12kg x10
12kgx20
16kgx10
16kgx20
20kgx10
16kgx10x4 sets

1 Arm KB Snatch
12kgx10
16kgx10
20kgx10

Jerk specific double KB squat
16kgx20x3

Parallel bar dips 10

Stretching and cool down 15 min

cats847

Sounds fun!!

Mobilemuscle

Sounds fun!!

It is!!

Day 2

Kettlebell workout day 2 10/23/13

Joint mobility warmup 10 min focus on hips and lower extremities

Double Kettlebell clean and jerk long cycle

12kg x5
16kg x5
20kg x5
16kg x10 x4sets

Barbell Back squats 3x10 185lbs
Barbell conventional deadlift(no touching the ground) 3x10 185
farmers hold 40lbs 1 min

Anterior hip capsule mobility 20 minutes

Mobilemuscle

Day 3

Day before I did some sports specific moderate intensity cardio

10 minutes Joint mobility and general warm up

Body weight STRICT pullups 12 reps
1 Arm Kettlebell Snatches
12kg x10
16kgx10
20kgx10
16kgx15x 5 sets

Double Kettlebell jerks
16kgx10
16kgx15

Elevated 1-arm Kettlebell extended deadlifts
24kgx15 per arm
24kgx15 per arm

Double kettlebell front racked Deep squat jumps

16kg x 15 reps
16kgx15 reps

Body weight Dips 20

Posterior and Medial hip mobility cool down 20 minutes

walterm852

bump

Mobilemuscle

Week 2
Workout #4

Joint Mobility warm up 10 minutes

Double Kettlebell Clean

12kgx10
16kgx10
20kgx10
16kgx15 x 6 sets

Double Jerk

16kgs x 15 x 3 sets

Barbell Jumping squats

95lbs x15 x3sets


1 Arm Kettlebell pressing situp

6kg x10 x2 sets


Upper thoracic and overhead stretching

Mobilemuscle

Week 2 Day 2

10 minute joint mobility

1 arm Kettlebell Jerk

12kgx5
16kg x5
20kg x5
24kgx5

Double KB jerk

16kg x15 x5 sets

Barbell squats

185lblbs x8 reps x 3 sets


doubleKB jerk specific squats

16kg x 25 reps x3 sets

ankleand foot mobility work 10 min

Mobilemuscle

Week 2 Day 3

Worked out on the beach today

10min joint mobility warm up

1-arm long cycle clean and jerk

12kg x5
16kg x5
20kgx5
24kgx5

2 arm long cycle clean and jerk

16kgx 10,12,15 reps

Kettlebell Deadlifts(2 KBs)

16kgs ea x 30, 20, 15 reps

high bodyweight step ups

3x5 reps per leg

deep hip flexion mobility