KB Pentathlon

KB Pentathlon

Twelve angry men were convinced beyond a reasonable doubt that the KB Pentathlon is nasty.

The preblast gave the format:

• 1H Swings x 6 min.  3 min recovery
• Snatch x 6 min.  3 min recovery
• Press x 6 min. 3 min recovery
• Clean x 6 min. 3 min recovery
• Racked Squat x 6 min. 3 min recovery

Score = (#Reps) x (Adjusted KB Size)   where Adj. KB Size = Wt of Bell (in kg) / 8.

EX:  100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.

Spreadsheet is HERE if you want it.  We’ll need every minute to finish on time so come early to warm up as needed.

Most guys paid heed to the advice to post early and warm up.  All except the Q, who was on autopilot, leaving the house at the usual 0510.  Came in hot, but had to start cold.

You ever walk into a room and everyone stops talking?  You ever walk into a room and everyone stops talking, and then someone gets in their car and leaves?  That was this me, Foxhole, and Honey Bee, respectively. Look, I didn’t think anything of it when Honey Bee dropped from Free Range: Big time engineering job,(corner cubicle and three monitors.) young kids at home.  And that head isn’t gonna shave itself.  Who’s got time to train, you know?  But then this morning, when he saw the One-Eyed TRuckster coming in on two wheels, all of a sudden his tummy hurt.  Tearing asunder the Enginerd Brotherhood is as unlikely as disassociating an ionic bond. And, yet, that’s where we find ourselves this Monday morning.  I know.  I’m as shocked as the shark in Jaws 2. It seems that being my personal KB valet is working out as well for HB as it is for me.  I guess I should have seen it coming.

But enough about yet another of my dysfunctional relationships.  We worked out, too.  The KB Pentathlon was something I discovered a couple of weeks ago, after getting sucked down a You Tube wormhole.  The original program is HERE.  I took the liberty of modifying it because, 1) we don’t ever do jerks and 2) that seems like a lot of presses.  This isn’t something we’d want to do every week but it is, I think, a good measure of conditioning, strength and endurance.  I didn’t dry run it, so here’s my take on the first run:

Upside:

• First, it’s a good full body workout.
• Repeatable to measure progress
• The 1H focus exposes asymmetry
• Sliding scale to accommodate different fitness levels and bell sizes.

Downside:

• Focusing on counting effectively eliminates mumble chatter.
• Six minutes might be (might) be too long of a work cycle.  Three minutes might be too long of a rest (even though I already cut it down from 5 min from the original program).
• The squats gave me the shakes.
• Madame Tussaud’s armpits in a sleeveless shirt

Overall, I like it and plan to use it going forward.  Sound off with any improvements you’d make.  Also, post your score so we can figure out the ranges and double mean regression our way to standards. I used a 50 lb bell for all sets and went 201 – 115 – 91 – 155 – 85 for an adjusted total of 1836 pts.  Goal by June 1 is 2000 pts.

CHANGING OF THE GUARD

A disgruntled (and absentee) Honey Bee and a gruntled Market Timer passed the Foxhole shovel flag to Chanel–who almost immediately left it behind. Chanel’s KB knowledge and full head of hair will serve the Foxhole Pax well in the incoming administration (co-Site Q interviews are ongoing). He also hopes to put his kids through cosmetology school by selling homemade KB racks out of the back of his truck.  See his website for details: www.NiceRackPapaBunz.com.

ANNOUNCEMENTS

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