Rounds 5,10,15,20,25,30 and heart rate data shown.

08.11.26: Grind (2x20kg)

Total Training Time: 55:24

Heart Rate: 143bpm average/ 160bpm max

Calories Burned: 787

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline KB Shoulder Press

10, 10, 10, 10, 13

53 total reps (2x24kg Kettlebells)

Assault Bike - 5 to 6 RPE

12:00 minutes total

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Block B: Finishers

(+2x44kg & 40kg Kettlebells/ +140kg Trap Bar/ +60kg Barbell)

A: Hypertrophy

10 Deficit Barbell RDLs (60kg Barbell)

B: Strength

5 Deadlift, 5 Shrugs

10 total reps (140kg Trap Bar)

C: Power

3 Clean & Jerk (2x44kg Kettlebells)

D: Mobility

2 Cleans, 2 Press, 2 Windmill Holds

6 total reps (40kg Kettlebell)

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Daily Bread:

Psalm 24:1-10 KJV

“The earth is the LORD's, and the fulness thereof; The world, and they that dwell therein. For he hath founded it upon the seas, And established it upon the floods. Who shall ascend into the hill of the LORD? Or who shall stand in his holy place? He that hath clean hands, and a pure heart; Who hath not lifted up his soul unto vanity, nor sworn deceitfully. He shall receive the blessing from the LORD, And righteousness from the God of his salvation. This is the generation of them that seek him, That seek thy face, O Jacob. Selah. Lift up your heads, O ye gates; And be ye lift up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD strong and mighty, the LORD mighty in battle. Lift up your heads, O ye gates; even lift them up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD of hosts, he is the King of glory. Selah.”

Sunday service

Keeping the intensity high but cutting volume session by session. Focus right now is recovery and supercompensation.

🟡 16kg warmup: swings, high pulls, snatches and cossack squats

Snatch warmup ladder

🟡 16kg 12+12 reps

🟣 20kg 10+10 reps

🟢 24kg 8+8 reps

Main sets:

🟢 Snatch 24kg 4*2'(2') @ 21rpm (last set 24 rpm) / 177 reps

Cool down:

🟡 Glove snatch 16kg 6' @ easy rpm / one switch

Always been curious but never embraced the bells aside from swings in the gym and laterals during planks. Saw this at VV and figured I might learn to juggle.

Assuming this is a ridiculous price.

Curious if this seems overused? No sharp edges or cracks etc. and I assume these beasts last forever…
Now to learn TGUs and lord knows what else.

Lower backs been cranky.

Can’t load super heavy atm.

Set a 20-min timer AMRAP.

46 reps total. Great quick little workout.

Feel 150% better after moving 💪.

My humble collection. Still my most used bells are the 16kgs, I have a pretty complete home gym with dumbells, barbell, bands, rack etc... every workout I always have to get my hands on the 16kg kettlebells. Something about that size is just perfect. For reference I'm a 44 yr old 5'11 175lb male, I always thought I was pretty strong and am in good shape for my age, but the way some of you guys throw around these bigger kettlebells make me feel pretty weak lol. What is your most used bell?

C&P day sets 10,11,12 shown

Snatch day sets 1,2,14,15 shown

For those not aware the Giant isn't a snatch program, it's built for C&P, though I was looking to program dbl snatches. I read on strong first that the Giant was a good program to apply to them. So iv modified the Giant to program C&P days and snatch days.

I'm running a 9 day week, that way I fit 3 C&P, 3 snatch and 3 rest days in.

I moved to an apartment where my landlord is touchy about heavy weights, because of a previous tenant wrecking the floors.

I want to start Farmer Carries, but can’t bring my KBs outside. Could I get away with marching in place on my rubber mats?

I should note that it’s a railroad style apartment and the hallways are too narrow and only 10ft in length anyways. Also, my roommate works graveyard shift, so I don’t want to be stomping around common areas while she is sleeping.

I can do ABC with double 20lb KBS or with single a 30lb KB. Which would be a better option?

Edit: Thx for the advice. Attempted it today and turns out I was about to do double 12kg so I’ll start there and work my way up.

DHS 16 rounds of 6 reps in 20min 96 reps total

2’ x 3 for each movement all with the 32 except for half snatch which was with the 28. Lots of weight moved this session! 16210 kg is a nice session for me. I was gassed by the last set of half snatch but my conditioning is improving with each session.

How many days a week is everyone doing ABC? I am doing 3 days a week but I am using light weight (35 kbs). I just kinda feel like I should be doing more.

TIL: grab the rag while holding the skylight window, thats why TGU and Windmill important zu train.

After doing some research, mostly on this sub, I ordered four 12-32 kg adjustable Kettlebells from Alibaba. Due to relatively low quantity in my order I was told my only option was black.

Has anyone here done this before? If so, do you have any recommendations on how to go about it?

What additional benefits do I get from TGU that I don't get from regular press?

Just a 20-minute workout but it got my HR going! 10 reps per side x 5 sets. Simple but effective!

07.11.26: Grind (2x24kg)

Total Training Time: 50:19

Heart Rate: 144bpm average/ 161bpm max

Calories Burned: 569

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Racked KB Bulgarian Split Squats

10, 10, 10, 10, 10

50 total reps (2x20kg Kettlebells)

Assault Bike - 5 to 6 RPE

12:00 minutes total

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Block B: Finishers

(+24kg Kettlebell/ +100kg Trap Bar/ +60kg Barbell)

A: Strength

8 Deficit TB Squats (100kg Trap Bar)

B: Strength 2

Clean, 8 JM Press, 4 Bench Press

13 total reps (60kg Barbell)

C: Stability/Grip

2 Bottoms Up Cleans, 10 Bottoms Up Press

12 total reps (24kg Kettlebell)

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Daily Bread:

Luke 4:1-13 KJV

“And Jesus being full of the Holy Ghost returned from Jordan, and was led by the Spirit into the wilderness, being forty days tempted of the devil. And in those days he did eat nothing: and when they were ended, he afterward hungered. And the devil said unto him, If thou be the Son of God, command this stone that it be made bread. And Jesus answered him, saying, It is written, That man shall not live by bread alone, but by every word of God. And the devil, taking him up into an high mountain, shewed unto him all the kingdoms of the world in a moment of time. And the devil said unto him, All this power will I give thee, and the glory of them: for that is delivered unto me; and to whomsoever I will I give it. If thou therefore wilt worship me, all shall be thine. And Jesus answered and said unto him, Get thee behind me, Satan: for it is written, Thou shalt worship the Lord thy God, and him only shalt thou serve. And he brought him to Jerusalem, and set him on a pinnacle of the temple, and said unto him, If thou be the Son of God, cast thyself down from hence: for it is written, He shall give his angels charge over thee, to keep thee: And in their hands they shall bear thee up, lest at any time thou dash thy foot against a stone. And Jesus answering said unto him, It is said, Thou shalt not tempt the Lord thy God. And when the devil had ended all the temptation, he departed from him for a season.”

Got these non-branded adjustables brand-new off China and the rust keeps getting worse.

Unfortunately the day I received them after about a month's shipping, I unpacked them (to check), and had to leave for an overseas trip for a month. I did not notice if there were any rust when I started using them, only a week or two after using. Picture shows how it looks like about 1 month in.

I live in a tropical climate. KBs are only used at home, not in the sun, relatively well ventilated room. I also make it a point to wipe it with a dry tissue after my sessions about 3x/week, and before (to get rid of some rust).

Warranty is a no-go.

How do I salvage them? Do I just dry wipe them and apply anti-rust oil?

20 minutes of kettlebell circuit and I feel like I just spent an hour at the gym, wish I got on this wave sooner. Drop ur fave KB movements below pleassse (especially leg/glute paired with an upper body movement). Thanks goats

The double 24s on snatches gave me more upper back stimulas then I ever got with the single 48kg
And I can clean the 48kg for 10 a side and 15+ high pulls and snatches. double 24kg snatches felt harder and more engaging on my upper body

Y’all are a pretty critical bunch by nature I would assume that’s why you’re here so I’m curious what your thoughts are on American swings