On Monday at Swole, we will launch a new program from Joe Daniels called Double Kettlebell Precision. Joe describes this program as follows: “This four-week course teaches all of the practical DOUBLE KETTLEBELL exercises you will need when adding a pair of kettlebells to your training. It is informative, but it is also a challenging, progressive four-week kettlebell training program.” The idea is to spend a month at the beginning of the year at Swole/Meathead/Olympus focusing on quality over quantity and dialing in our form. Don’t go crazy with the weight at this stage – there will be plenty of time for that later in 2023. We’ll then take what we’ve learned and use it for additional programs throughout the year.
The program can be seen here. There are a number of hyperlinks throughout each tab with videos walking through exercises and/or complexes. If you plan to attend the workout, it would be a good idea to take a look beforehand. If you’re Qing, it is highly recommended to click the links.
I’ll be the Q on Monday and Saturday, while Unplugged will Q Wednesday. After that, we’ll be asking the pax to take the helm.
See you in the gloom in 2023!
If you’re looking for a BOGO deal on a warm Sunday afternoon, you’ve come to the right place. This is a combo backblast/preblast for Saturday’s Olympus where we concluded Ickey Shuffle’s Fighting Shape plan and the next kettlebell program that will start tomorrow at Swole and continue for the next 6 weeks at Swole/Meathead/Olympus.
I pulled up to Calvary around 6:55 and found a few cars waiting for me. The Worm, Kryzezwski (I’m never going to spell that without some sort of autocorrect helping me), and Mighty Mite were there, but only BLC’s swagger wagon was in attendance. I began unloading the bells and Tupelo’s native son came jogging up. #strong
After a quick disclaimer (don’t hurt yourself), we started with the warm up:
Sufficiently warmed up, it was time for the main event:
Rest 2:00, then repeato for 5 total rounds.
Rest 2:00, then repeato for 5 total rounds. Wild Turkey wrapped up his 8 mile ruck and jumped in for the last 2 rounds. #badtiming
A few minutes left, so we went right to the Mary portion of the morning’s activities:
The End. Circle up with the Rock pax, led by Magoo. The Rock had an FNG (Percy, from Memphis) and BLC took us all out.
As promised, we’ll be starting a new program tomorrow at Swole. I’ll be the Q and Mighty Mite will Q at Meathead on Wednesday (now that it’s written here, he has no choice). The next program is another one from Joe Daniels, who came up with the Kettlebell Only Muscle Gain (KBOMG) program we did a few months ago. You know what that means: a multi-colored spreadsheet with lots of video links and some weird exercises. This program will have a mix of singles and doubles, so either bring doubles to the workouts or check out the program the night before. The Q could also post on Slack the day before if he was really on the ball…
Here’s the link to the Swing this Kettlebell Complex ProgramSwing this Kettlebell Complex Program. It is structured as a warm up (Q’s discretion), a main complex, and a finisher. The Q can add carries, Mary, or additional KB work if there’s extra time.
YHC pulled into the lot at Calvary this morning with about 5 minutes to spare and found Big League Chew and The Worm waiting for me. Considering my late arrival, I was perplexed by the paucity of the pax. Where are my regulars? Where is my co-site Q? Will SACS have more pax, leading to a text from Cheese Curd, taunting me? These questions would have to wait since I had a workout to lead. I was unloading my bells and chatting with BLC and Worm when an unfamiliar vehicle arrived and out climbed Grimes, son of Philmont.
The End. COT with the Meathead pax that joined us as we wrapped up.
15 burly men (including 1 FNG!) showed up at Covenant Day School this morning to celebrate the 10-year anniversary of Area 51’s inaugural gear workout. To celebrate the occasion, Stone Cold and Horsehead invited High Tide and YHC to lead a kettlebell clinic. After a thorough disclaimer, here’s what went down in the gloom:
The program we’re going to do at Swole/Meathead/Olympus for the next 8 weeks is the single bell version of the Kettlebell Only Muscle Gain (or KB OMG) program from Joe Daniels of Swing this Kettlebell Club. I had spent my spare time over the last few days trying to take his somewhat colorful spreadsheet and convert it into our usual format. With time running out before Meathead tomorrow, I decided to throw in the towel and just go with his sheet. It’s a little all over the place, but hopefully you can get the hang of it. In addition, there are helpful links embedded in a couple of places to walk you through different exercises and mobility work. He’s got some original exercises, so it might be worth watching some of the videos if you are unfamiliar with them. If you’re Qing a workout, please make sure you know how to properly perform the exercises!
Here’s the program.
This is an 8-week program with 4 workouts per week. Since we have more time at Olympus on Saturdays, I would suggest performing the 3rd and 4th workouts combined or cherry picking from the two to come up with 60 minutes of exercises, but it’s up to the Q. If you have extra time, please feel free to use some of the complexes we’ve been doing. They can be found on the Complexes tab in this spreadsheet.
Sorry for the brief pre-blast, but I’ll be happy to answer any questions you have at a workout.
See you in the gloom,
9 pax posted at Meathead this morning in the chilly gloom. Most knew the general plan (4 rounds of 8 reps of 3 supersets), but there’s always some extra time for some ad libbing by the Q.
As I got my bells out, I noticed a new face amongst the pax. I walked over to introduce myself to Countertop, a visitor head locked by Unplugged. Countertop has an injured back and didn’t want to run, so he was in the right place.
0530 rolled around, so we got started:
Perform 4 rounds of 8 reps of each of the following 3 supersets with a 2:00 timer. Perform the reps, then wait for the 2:00 to run out, then go again.
4 deadlifts (doubles or singles), 3 snatches per side, 2 merkins, 1 push-press or jerk for 5 rounds on a 90 second timer
Static holds: overhead, rack, and farmer. Singles or doubles. :20 in each position with 1:00 recovery.
Mary: 1:30 or so of hollow body hold to run out the clock.
5 bros pulled up in the InVue parking lot (to get a little shelter from the rain) at about 0530, ready to kick off a new year of Swole with a hypertrophy program of High Tide’s design. For details of the program, see here.
After a thorough disclaimer for the pax, we got started with a little warm-up:
With the pax sufficiently warmed up, we moved on to the main event, which consisted of 5 sets of 3 supersets of exercises performed every 2:00. Pax with smaller bells, work for 1:30 and rest for :30, pax with medium sized bells, work for 1:00 and rest for 1:00, pax with large bells or doubles, work for :30 and rest for 1:30. It worked out that most pax did 1 or 2 sets every 2:00, depending on bell size.
Carries – either farmer (if you have doubles) or waiter (alternating halfway for singles) – 90 seconds x 2 with 90 seconds rest between
Mary – 1:20 elbow plank until out of time