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Old 08-11-2011, 05:31 AM   #1
James Evans
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Join Date: Nov 2006
Location: London
Posts: 537
Default Random KB round up

Some stuff that may be of interest to any enthusiasts:

1. Andrew Read on the Delorme method:


I would suggest you work of 80% of your 5RM or this can be unpleasant.

2. A good follow up for the Swings portion of part one is:

15 Swings
30 seconds recovery
10 Snatches each hand
30 seconds recovery
3 rounds
That's around 5 minutes max and will help snatch numbers go up. Cycle the weight through the week. Can't remember who I pinched that off. Aim to reduce the rest periods as you progress.

3. A complex targeting hypertrophy from Read

Double Snatch x 5
Double Press x 5
Double Squat x 5
See Saw Press x 5

I rest two minutes between complexes and repeat this anywhere from two to five times depending on how I feel. My usual number is three to four.
His blog isn't available at the moment so I can't link to the original article. Limiter in this is the See Saw Press (although I imagine double snatches are probably a challenge for many).

4. A little KB version of Ethan Reeves' Wrestler's Combo from Gym Jones:

KB Triplet:
3x Clean + 3x Front Squat + 2x Jerk @ 2x 25#-44# KBs
One triplet every 40 sec for 20 sets (each triplet takes +/- 15 sec)
This is good. Not as hard as the Rower's Combo but more of a dog fight than the Wrestler's.

5. Finally an old one from Matt Wiggins:


I've busted up my left hand after a bike fall and can't easily rack or press a barbell at the moment. Double KB clean & presses worked well for this. Follow up with 2-3 leg blasters.

Double kb moves have really captured my imagination in recent months having previously only really done one arm stuff. The 4 ideas above just clarify to me how effective simple stuff can be.
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
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Old 08-12-2011, 08:06 PM   #2
Tami Collins
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Join Date: Dec 2009
Posts: 5

Thanks! Looks like some good stuff. I've been getting into kettlebells more the last couple of months and look forward to trying some of these.
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