Somewhere in the middle you can try 30 swings with the 32kg in minute 1, rest minute 2. Repeat 5 times. Grip and conditioning both gets rough. 30 swings takes :48 without stopping or hesitating as I remember. Very doable but not easy.

Really great work on bodyweight. Pics?

I personally do 10 swings in ~17 secs.

The 10x10 in 5 mins is meant to approximate equal work/rest of 15/15. That isn't the everyday target though. Also, for a lot of people (most?) grip is the limiting factor.

In regard to c&p you could try the c&p portion of rite of passage, which uses ladders. Its 3 non-consecutive days per week. Use your 5-8 rep max bell.

hmm.. OK. How do ladders work exactly? I mean I get doing 1 rep, 2 rep, 3 reps, then repeat, but in terms of time between sets and stuff? Seems low.

My clean technique sucks balls right now, wrist all banged up. So it's hard to judge. I can press more than I clean smoothly at the moment. I'll probably stick with some general volume build up work.

Also, and maybe I'll soon learn the error of my ways, but some of these KB programs I see seem wayyyy low on volume. Seems KBs are something you should basically do every day, or like 4-5x a week with a bunch of work each day. Or am I gonna die once KBs get sufficiently heavy?

I believe they were originally designed to be you go, I go. So pretty short rest. These days the advice is take as long as you need. Some advocate short rests between sets with a longer rest between ladders. Personally I rest just enough to be able to complete the next set. With heavier bells pushing more towards pure strength work, you can rest longer obviously.

Volume wise, rop is designed for 8kg jumps, hence the low volume at the beginning of the cycle. If you're progressing easily on lighter weights you don't need to do the full 13 weeks, just skip ahead as long as you aren't going to failure.

The thing with the clean is most people find the single clean harder than the double clean and lighter cleans harder than heavier ones. I try to concentrate on keeping my elbow attached to my hip.

Near daily will work at the lighter end and with single bell work. Once you start moving heavy doubles I'd scale back. Incorporating hard and easy/medium days for the same exercise works well.

cool. Thanks.

5/28/20

LISS:
airdyne - 30 mins, 9.0mi

Going for a haircut in an hour. We are BACK.

5/29/20:

1-hand KB Swings:
24x10x10

EMOTM ezpz

KB C+P:
24x5x8

Not as smooth as I'd like, but better. Started off with a set of 6 but 6th rep was shaky enough I figured 5 was better.

time: ~30min
SRPE: 4

5/30/20

1-hand KB swing:
32x8x8

EMOTM

KB c+p:
16x10x10

t: 39m
SRPE : 5

random week off I'm really good at health and fitness

6/8/20:

~10 mins warmup

1-hand KB Swing:
24x10x10

EMOTM

KB C+P:
24x5x10

~40-45s rest

KB Bottoms-Up Goblet Squat:
32x10x2
32x9

actually much more challenging.

time: 52m
SRPE: 5

I actually wrote up 4 weeks of programming to give me something to aim for. We'll see how it goes.

6/9/20:

~10 mins warmup

1-hand KB Swing:
32x8x10

EMOTM

KB C+P:
16x10x10

~30-40s rest. Messed a bit with thumb-in vs thumb-out in the bottom position. It's easier to clean with thumb-out but I think that's more for KB Sport. I'll stick with the thumb-in, but just doing a few thumbs-out clued me in on I clean it more smoothly if I rotate my arm earlier.

TGU:
16x6 (3 per side)

TGUs still so awkward for me.

time: 51m
SRPE: 5

6/11/20:

~6min warmup

1-hand KB Swing:
24x10x10

~8m36s to complete

1-hand KB C+P:
24x5x10

tore a callous

BU KB Goblet Squat:
32x10x10

time: 46m
SRPE: 6

solid sesh. Did it at night though and plan to do again first thing in the a.m. We'll see how that goes.

6/12/20:

wu

1-hand KB Swing:
32x8x10

~8m20s

1-hand KB C+P:
16x10x10

I actually did this more like 16x20x5, just switching hands after 10 reps without any rest. Then took 1 min rest. Ended up taking ~10-11mins I think.

I overslept badly so not a lot of time. Will do TGUs tomorrow with cardio.

I didn't do my cardio this weekend whatever. Did go for walks at least.

6/15/20:
wu

1-hand KB Swing:
24x12x10

EMOTM

1-hand KB C+P:
24x6x10

BU KB Goblet Sq:
32x10x3
32x9

Got to bottom on 10th rep and didn't stand up. Shoulder/biceps were giving out. One set of 10 of those gets me more winded than 120 swings.

time: 48m
SRPE: 6

Are you doing simple and sinister? I just stumbled on it and it's got me excited to do it. I posted 1 arm KB swings and turkish get up videos in my log, any form tips would be rad!

no, just kind of did my own programming. Simple and sinister seems pretty solid as a starting point though. I could probably use the emphasis on TGUs tbh.

Might still get my workout in today but today's been all ****ed up. Maybe in a couple hours.

I hate myself. I just keep letting myself sleep in and stay up too late. I have little motivation to train after work.

6/19/20

Repeat of last workout minus the squats. Took 35mins. After the first two sets of clean and press I did left hand and right hand back to back.

Might stop logging here. This site constantly flags malware warnings, half the time my browser blocks it as unsafe, so I have to post via phone which sucks, and so does tapatalk. We'll see.

6/22/20
1-h KB Swing:
24x12x10

EMOTM

1-h KB C+P:
24x6x10

No break between left and right hand.

BU KB Gob Sq:
32x10x4

Time: 51m
Srpe : 6

6/23/20

1-h KB Swing :
32x9x10

EMOTM

1-h KB C+P :
16x10x12

Did this more like 16x60x2, alternating hands every 10 reps. Was kinda fun.

All I had time for. Will TGU tomorrow hopefully.

Time: 33m
Srpe: 4

Brief update. Been keeping up with swings, cleans, and presses. Slacking on squats. Taking a little break from cleans cuz of some bad tendinitis in my left elbow. Also dealing with a bit of carpal tunnel.

Today I did a 30min workout following a basic bodyweight routine. It's a youtube channel called HasFit my fiance has been using. It didn't totally kick my ass but was hard in some parts.

P90x prob better for us than lifting weights.

Weighing like 177 these days.

The olds and domestication come for us all, eventually.

Congrats on the weight loss, though!

Yeah, pretty much. I def miss lifting heavy, but I otherwise feel a lot better. My resting heart rate is about 60bps (was like 74 when I weighed 200+). My back is feeling good.

I think there's def something to be said for just basic calisthenics GPP.

Did this one today: https://youtu.be/c835DE6Nc98

Obv has scaling issues but it has def exposed how limited my fitness is to specific movements and ranges of motion.

Basically, I like the idea of something like crossfit where every middle aged male has solid body competition, can total like 5-6x bodyweight, run a decent 5k, and can get through a moderately difficult bodyweight boot camp workout.

Did a 40 min cardio kickboxing class today.

This new kc really weirds me out. Gonna take some getting used to.

Wow I have the last visible thread in this forum wtf. I am going to save H&F. We're all gonna make it

Right now limited to phoan poasting cuz my work laptop blocks 2p2 even when I'm not on VPN and lol turning on my computer.

2020 was the best year of my life. Let's make 2021 better. I'll post more soon but immediate goals time. I'm breaking the year up into quarters so Q1 goals:
In the first week of April I'll do:
- 200 swings in under 10 mins with the 32kg bell
- 50 push-ups

Not going to worry about weight or anything but have taken pics today and will track progress every 4 weeks. I'm 175 now but a little doughy after holiday snacking. Waist is 34.5". Wearing size 32 jeans now. Let's get skinnier.

Happy new year bro.

Yeah 34.5" is doughy. But still, I saw the whatsapp pic bro, looking good in a tux man.

You can get super upper body jacked with just pushup variations and pull-up variations. So I am not sure why you skinnyfats just let it go. Pushups on stairs blast the upper pecs. Archer pullups and archer pushups are hard as fack. I definitely don't understand the 50 rep nonsense, that even Rich logs. That's cardio. Get those feet on the stairs and crank out a hypertrophy 4x8.