Dragondoor.com KB workout translation...

Mike Wright · 11-19-2009, 03:38 PM

An article over @ Dragondoor had a workout listed for MIL PT which looks great, but I dont know what half of the movements are. Could someone give me an idea of what some/all of them are? Thanks in advance, Mike.

Sample Military PT Training Program

Monday- [Double 32kg LC C&P- 4 reps w/ Double Beast SLDL- 5 reps] x 5 [Double Bulldog Windmill- 5 reps (l,r) w/ Double 32kg Squat- 5 reps] x 5 Finish with Single 32kg Bottoms up Pushups- 10 reps x 5 sets

Tuesday- SSST- rest 1 minute Double 24kg Guard attack- 10 reps x 10 sets w/ :30 break 32kg DARC Swing- 50 reps x 10 sets w/ :30 break Finish with 24kg Crossover Pushup- 5-2cnt reps x 10

Wednesday- Juggle 16kg — 20kg kettlebell for 20-30 minutes

Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5 [Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5 Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets

Friday- [24kg Snatch ladder (2,4,6,8,10) w/ Burpees- 25 reps] x 10 Double 32kg Jump Squat- 10 reps x 10 sets w/ :30 rest Finish with Clap Pushups- 10 reps x 10 sets

Saturday- Active Recovery Day

Sunday- Off

Don Stevenson · 11-20-2009, 01:27 AM

Ok it's been a while since i've had to translate Kettlebell but i'll give it a crack

Monday- [Double 32kg LC C&P- 4 reps w/ Double Beast SLDL- 5 reps] x 5 [Double Bulldog Windmill- 5 reps (l,r) w/ Double 32kg Squat- 5 reps] x 5 Finish with Single 32kg Bottoms up Pushups- 10 reps x 5 sets

2 x 32kg kettlebell long cycle clean and press (clean each rep) 4 reps alternated with 2 x 48kg kettlebell stiff leg deadlift x 5 reps - 5 times through the pairing.

2 x 40kg windmill 5 reps each side alternated with 2 x 32kg kettlebell front squats x 5 reps - 5 times through.

the 32kg bottoms up pushup i think is doing a pushup balancing on the flat bottom of a kettlebell thats resting handle down on the ground, but i may be wrong about that

Tuesday- SSST- rest 1 minute Double 24kg Guard attack- 10 reps x 10 sets w/ :30 break 32kg DARC Swing- 50 reps x 10 sets w/ :30 break Finish with 24kg Crossover Pushup- 5-2cnt reps x 10

SSST = secret service snatch test - 10 minutes of snatches with a 24kg kettlebell for max reps. double 24kg guard attack is like a lying alternating chest press ( I think) DARC swings are one arm swings with a hand change at the top (50 x 10 is mental though!) crossover pushups no idea unless they are talking about using the KB under one hand and moving across each rep so that the alternate hand rests on the ball each time.

Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5 [Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5 Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets

2 x 40kg hang clean without back swing 5 reps followed by 3 reps of 40kg press left and right - 5 times through. turkish get up with 40kg KB 3 reps each side with 2 x 40kg swings 20 reps - 5 times through. do pushups balancing on 2 x 24kg kettlebells with the handles on the ground 10 x 5

Friday- [24kg Snatch ladder (2,4,6,8,10) w/ Burpees- 25 reps] x 10 Double 32kg Jump Squat- 10 reps x 10 sets w/ :30 rest Finish with Clap Pushups- 10 reps x 10 sets

24kg snatches - do 2 reps rest for the same amount of time it took, do 4 reps, rest the same amount of time, 6, 8 , 10 reps etc. once you get to 10 reps drop back to 2 and start again, do that 10 times (then crawl off and die?????). 2 x 32 kg jump squats 10 x 10, finish with 10 x 10 clap pushups

Saturday and Sunday - book in to see your physio, chiro and massage guy!

Anyone who can complete those workouts is 24 carat mutant

Garrett Smith · 11-20-2009, 05:31 AM

http://www.youtube.com/watch?v=HDKHtvukgf0

Quote:

Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5 [Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5 Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets

2 x 40kg hang clean without back swing 5 reps followed by 3 reps of 40kg press left and right - 5 times through. turkish get up with 40kg KB 3 reps each side with 2 x 40kg swings 20 reps - 5 times through. do pushups balancing on 2 x 24kg kettlebells with the handles on the ground 10 x 5

Ummmmm, yeah...sure. I'll wait to see the first video of someone doing a 2 KB bottoms up pushup before I even think about doing them. The guy in the video shows a 1 KB bottoms up pushup, he's struggling...

Derek Simonds · 11-20-2009, 07:39 AM

That would be a cool party trick

Gavin Harrison · 11-20-2009, 09:09 AM

It's probably easier if you lean the bells against each other :P

Don Stevenson · 11-20-2009, 08:29 PM

I never said they were a good idea.

I've always been wary of doing things balancing on the handles of kettlebells because if you screw it up there is a real chance of snapping your wrists off.

George Mounce · 11-23-2009, 07:07 PM

Quote:

Originally Posted by Don Stevenson

I never said they were a good idea.

I've always been wary of doing things balancing on the handles of kettlebells because if you screw it up there is a real chance of snapping your wrists off.

Quoted for maximal emphasis. If you are going to do KB bottoms up, do it as a press, not a push on the ground. That is asking for injury.

Garrett Smith · 11-23-2009, 07:37 PM

Don, I don't think anyone was accusing you of saying they were a good idea, no worries there mate...

Don Stevenson · 11-29-2009, 07:05 PM

just got to cover my ass in case someone ends up with two broken wrists and then accuses me of encouraging them

Mike, if you do complete any of those workouts with the listed weights PLEASE video it. You will be a certified bad ass!