update 21 sept

Sorry ive not updated in a few days.

Not much has changed, I'm still doing the ROP from ETK. Its a focus on the Clean and Press, Pull ups, And "heavy" Kettlebell swings. I'm not doing any Snatches right now, as I'm trying to build up my base with swings.

I will update later with this evenings workout.

sept 9th heavy day

heavy day

C&P 1,2 + 2 pull ups
         rest 5 min
C&P 3 + 3 pull ups
         Rest 5 mn
That was one set. I did 4 sets.

Swings 24 kg with 80% for 20 min.
16 reps otm x 20 min 320 reps.

Lots of back stretching.

longer sets

so today i wanted to test low long i could push it. I did swings with the 16kg.

total time 14.25 min
200 reps straight 5 min set
rest 1 min
50 reps 1.25 min
rest 45 sec
50 reps 1.25 min
rest 45 sec
60 reps 1.5min
rest 30 sec
60 reps 1.5min
rest 30 sec
10 reps 15 sec
stop

420 reps.

Sept 6th Medium day

today was the medium day

C&P 1,2 + Pull ups 2 x3

Swings 14 reps otm x19min
the last min I did 40 swings.
20 min 306 reps.

Sept 4th light day

Today was the light day this week. So as per the ETK ROP today was the light day so I did C&P two rungs less than on the heavy day. So today ended up being singles.

C&P 1L/1R + 1 pull-up x3

And as for my volume build up, I tested my max reps in 20 min which ended up being 400 reps total, or 20 reps per min on Sunday.  So today I needed to do 70%, which equalled to 14 reps per min.

Swings 14 rpm x20min or 280 reps.

strength cycle and a new direction

Lately Ive been feeling like I needed a new direction and something to shock my body. Ive Stalled out on my weight loss/Fat loss progress. I was becoming too efficient at the kettlebell swing. at lest with the weight i was using. So I decided to get stronger. Im getting stronger to use a heavier weight for my swings. So because i was using the program minimum, I decided to go on to the ROP as detailed in Enter the Kettlebell. However I needed to build up my volume with the heavier bell with my swings as well. I recently also bought "I will be Iron" by Bud Jefferies. In it Dave Whitley Master RCK, details a way he built up volume with the swing after an injury. So instead of using the 2-12 randomly method, I'm building up gradually. I also want to minimize mass gains so I'm taking longer breaks between the C&P. so here was today

ROP Heavy Day

C&P 24kg 1,2,3 + pull-ups 1,2 X3
So it went like this.
C&P 1,2 + 1 Pull up, rest 5min, C&P 3 + 2 Pull ups, rest 5min, and repeat two more times.

Swings
24 kg 20 min 400 reps.
20 reps at the top of the min. (30 on/30 off)