Phew, it’s been a while since I posted an update.

That’s what you get with an injury that just doesn’t go away.

Luckily, that’s behind me now, so it was time for a new program.

I found that in Geoff Neupert’s program, Kettlebell Express Ultra.

Started today and it was a double kettlebell routine, 20 minutes long.
Alternating swings with presses.

I used 2 x 16 kg bells and this is what I could finish in 20 minutes:
set 1 10 swings 8 presses
set 2 10 10
set 3 10 7
set 4 10 7
set 5 10 5
set 6 10 5
set 7 10 6
set 8 10 5
set 9 10 5

So a total of 90 swings and 58 presses

Focus: strength

TG 32 kg 1L 1R
Clean (32 kg 1L, 1R x1) & (24 kg 5l 5r x1) x 3
Swing 32 kg x 20 x 3
Push press 3L 3R x 5
32 kg swing x 20 x 3
24 g snatch 1L 1R x 3
Side press 20 kg 3L 3R x 2 (2e set, 3e links fail)
Swing 32 kg x 25 x 1

Focus: stamina

20 kg swing x 50 x 40 x30 x 20 x 10
16 kg high pull 10L 10R x 3, no break
20 kg swing x 50 x 3
16 kg 1-hand swing 10L, 10R x 5 no break, 2 repeats
12 kg snatch 5L, 5R 1 repeat

Need to move the snatch forward in the routine to ensure I can focus on technique as well.

Focus: Power

Turkish Getup 32 kg 1L 1R x 2 (second left fail at the end)

Swing 32 kg x 15 x 5

Goodmorning 32 kg x 5 x 3

Swing 32 kg x 15 x 3

Clean 24 kg 3L 3R x 5

Swing 32 kg x 15 x 3

High pull, double 20 kg 5L 5R x 5

Swing 32 kg x 15 x 3

24 kg swing x 25 x 5
24 kg swing x 20 x 3

16 kg Clean 5L 5R x 3 sets, no break

24 kg swing x 15 x 3

16 kg highpull 5L 5R x 5

24 kg swing x 15 x 3

23 minutes, 327 KCal
12 kg snatch 5L 5R x 5, no break. 2 repeats

TG 32 kg 1L 1R x 1

Swing 32 kg x 15 x 5 finish 5.57

Goodmorning 32 kg x 5 x 3

High pull 24 kg 3L 3R x 3 10.00 – 10.54
same 11.30 – 12.15

Swing 32 kg x 15 x 5 13.30-17.00

Push press 24 kg 1L 1R x 3 x 3 18.00 – 20.55

Side press 20 kg 1L 1R x 5 22.15 – 23.42

Bent press 1R 1L x 3 (3 x left fail each attempt)

Windmill 1L 1R x 3 26.00 – 27.38

348 Kcal

TG 24 kg 1L 1R 3 sets end 4:32
24 kg swing x 25 x 3 sets
x 20 x 5 sets
x 15 x 5 sets end 16.02
High pull 16Kg 5L 5R, no break
set 1: 17.09 – 19.01
set 2: 19.50 – 22.00
Snatch 12 kg 5L 5R x 5
set 1: 23.00 – 25.12
set 2: 26.00-28.23

28 minutes
354 kcal

Did not feel too well today, so it was a lighter workout than usual

- swing 32 kg x 15 x 3
- c&p 20 kg 5L, 5R x 2
- swing 24 kg x 25 x 2
- swing 24 kg x 20 x 5
- good morning 24 kg x 5 x 3
- side press x 20 kg 1L, 1R x 1
- side press x 16 kg 1L, 1R x 5
- bent press x 16 kg 1L, 1R x 5

I wanted to see what the impact of the different exercises was on my heart rate.

So I manually recorded which kettlebell exercises I did, when I started and when I stopped.

That data was used to create the graph below (click to get it full size)

The next step will be to change the order of the exercises to see the true impact

Today’s workout – endurance

According to Polar, this workout improved maximum performance

Duration: 23 minutes

32 Kg swing x 15 x 1

24 k swing x 50, 2 burpees
swing x 40, 4 burpees
swing x 30, 6 burpees
swing x 20, 8 burpees
swing x 10, 10 burpees

32 kg swing x 15 x 3

16 kg high pull, 5L, 5R x 5, x6 no rest between sets

32 kg swing x 10 x 5

16 kg clean, 5 L, 5 R, x5 no rest between sets

32 kg swing x 10 x 5 sets