"Recovery Kettlebell Complex"...

5 rounds of:
5 Double Swings (35)
5 Double Snatches (35)
5 See-Saw Press (35)
90 second rest in between sets 

Finish with figure 8/holds and lax ball/roller

Double Kettlebell Training...

I was going to go to Crossfit this morning but it came up "Annie" which is 50-40-30-20-10 reps for time Double Unders & Abmat Sit ups. I just did that workout on May 3rd and have been doing a fair amout of jumping rope lately. I decided to do a moderately-heavy,  double kettlebell workout.

My training looked like this:

Double Floor Press- 32kg bells - 50 reps
Double Snatches - 16kg bells - 50 reps

"Return of the Kettlebell" - Questions And Answers....

Below is a few questions I recently received on my ROTK training. I thought they were good ones and decided to post them for good feedback for anyone considering trying this training method.

Questions:

Rob,

First off...very impressed with you snatching two 32kg KBs before your presses! How do you feel about the "off-set" weight snatches prior to pressing? I just read ROTK and plan on starting but feel a bit concerned on the torque placed on the low back with a 32 and 16kg bell being snatched and the possibility of rotation that can be placed upon the core?

Answers:

Thanks Rick. It is a commitment and a bit scary sometimes. My form is pretty good but not perfect. I am decreasing the time right now and feeling stronger but it will be interesting as I add some more volume. I do not know how far I can go at 165lbs. I have gained strength and added muscle while leaning out at the same time. I do would like to gain about 10 more pounds but at 5 ft 8 in I look stupid over 175lbs.

The offset weight snatches actually feel pretty good if you concentrate on bringing the bells up evenly. Switching back and forth the bells evens out the load and there does not seem to be a problem with back instability. Plus, it seems to make doing double snatches with an even load (even the 32’s) seem easier because you do not have to think about the weight differential and manually controlling the speed of the bells to even out.

The cleans and jerks make the snatch, press, squat and deadlift block feel like a breeze!

"Return of the Kettlebell" - Week 6/ Day 3 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I completed my training in 24 minutes today down from 32 last week (escalating density) which is a 33% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.


I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

"Return of the Kettlebell" - Week 6/ Day 2 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 19 minutes today down from 24 last week (escalating density) which is a 21% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 24kg & 32kg bells - "Medium" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 24kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 56kg per rep = 13,552lbs lifted

"Return of the Kettlebell" - Week 6/ Day 1...Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 15 minutes today down from 20 last week (escalating density) which is a 25% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

"Return of the Kettlebell" - Week 5/ Day 3...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

I completed my training in 32 minutes today.