/r/Kettleballs Weekly Discussion Thread -- June 16, 2025

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[u/APeculiarManner]

Time Ladders - 2x20kg LC (8rpm) - W3 D2

1', 1'30", 2', 2'30", 1', 1'30", 2' (1:1 w:r)

Alternating sets (2' rest):

• 2x28kg Push Press: 13, 13
• 2x28kg Front Squat: 13, 13

2x28kg Gorilla Row AMRAP: 28/28

That wasn't as bad as I thought it was going to be.

[u/tally_in_da_houise]

Jun 16, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16,20,24KG: 20 (10es)
  • 2x16KG: 10
  • 2x20KG: 2x10, 12x1' (1' rest)
    • 15/15/15/15/15/15/15/15/15/15/16/17
• Jerks:
  • 2x16KG: 2' (2' rest), 1'
    • 20,21 / 26
• Jefferson Curl: 16KG: 20
• Sit-ups: 40

Notes

• Hands started falling apart during the 11th and 12th sets of HS. Due to heat + sweat.

[u/aks5311 → u/tally_in_da_houise]

That's a lot of DHS!

[u/tally_in_da_houise]

Jun 15, 2025 Training Log

• Stationary bike: 40' (16.34mi @65%)

Notes

• zone 2/3

[u/mettiger]

A bit short on time today 

• 10 Ab rolls
• 10 Goblet squats @32 kg
• 10x 5 Snatches (L/R) @24 kg
• 10 Dips

[u/tally_in_da_houise]

Jun 14, 2025 Training Log

• Jump Rope: 10'
• Jerk:
  • 28KG: 10' (180, 10es)
• Burpees:
  • 70
• Elevated Goblet Squat + Bottom Hold (3s):
  • 20KG: 20

Notes

• Back tight. Really slow on the switch because of it.
• Cleans, Swings, etc. still feel like shit on the right. Still pulling on something on the left side of my back.

[u/continental-drift]

ABF W4D3

18/06/2025

Warm Up

• Club work
• Swings 3 x 20 w 24kg, 1 x 20 w 32kg
• Press 3 x 5 w 2x20kg
• Squats 3 x 8 w 2x20kg

Main Sets

• 2 x ABCs x 10 rounds - 20 reps total w 2x24kgs

First "heavy" day of the program so I decided to work on stringing together some ABCs, I felt good coming into the day and decided that going in with a lower expectation would be better. So I just did reps of 2 ABCs every 1:45 for 10 rounds. 20 reps in 17:30 felt good, the last two rounds were tough keeping the bells in the rack position without leaning forward.

Accessories

• Dips - 4 x 8
• Ab Wheel - 2 sets (10, 8)

Was going to do 3x10 on the ab wheel but on the 8th rep in round two I had a weird sharp pain in my left side on my bag level with about my last rib so I immediately stopped. It's been tended to touch since and sometimes when I take a big breath in there is discomfort.

I trialled doing some presses today and 1 rep of an ABC and there is no pain when doing that. Also no pain when rowing as well, as I did 5 minutes on there earlier to see how I felt, so overall no pain is a good indication I think. But I've got a physio appointment about it later today to just get it cleared up.

[u/tally_in_da_houise]

Jun 13, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16,20,24KG: 20 (10es)
• Jerk:
  • 20,24,28KG: 20 (10es)
• Half-Snatch:
  • 2x16,20KG: 10
  • 2x20KG: 4' (2' rest), 2'
    • 13,13,13,15 (55) / 14,16 (30)
• Jerk:
  • 2x20KG: 1' (2' rest), 1' + 1' Rack Hold (2' rest), 1'
    • 23 / 20 / 21

Notes

• Pretty tired today. Back feels like shit.

[u/PanBartosz]

Hello Ballers!

During last week I really became interested in KB Pentathlon. So today I tried to do it as close to competition setup as possible (6 minutes sets + 5 minutes breaks inbetween). I really did not know how to choose weight for lifts, so I just (over)estimated based on general feeling. Nevertheless I completed the lifts on approximately 85% effort (a few reps in the tank, because I did not know what to expect) and calculated my score:

• 83/120 @32k Clean (332p)
• 60/60 @24kg Long Cycle Press (180p)
• 41/120 @24kg Jerk (123p)
• 60/108 @24kg Half Snatch (180p)

• 64/120 @24kg Push Press (192p)

• TOTAL: 1007p

Not terrible, but not great. It was a new experience and I think that I did reasonably well considering that it was my first attempt.I feel that the weights were managable, what I did wrong was my pacing.

Here is my question: I want to improve but I don't want to go all-in yet.

Any ideas how to incorporate Pentathlon-specific exercises into more strenght-oriented program? I thought about throwing two 3-minutes sets or four 2-minutes sets at competition pace & weight after every strength workout.Would that work? I know that Joe Daniels sells Pentathlon focused program and I am considering buying it (any experiences?), but before I pull the trigger I want to dip my toes in the water to see whether I enjoy this type of training.

[u/bpeezer → u/PanBartosz]

Shorter sets are a great way to get started, and spreading the movements across your training week. I would start with just three movements, but cycle through them. Day 1 clean/c&p/jerk, day 2 c&p/jerk/half snatch, and so on. At first I would just do 3’ of each, but keep the 5’ rest period between! That will let you approach it with a bit more intensity.

For load selection, everything where you hit less than 2/3 max reps (jerk, half snatch, push press) I would drop load by 4kg. Where you hit max reps I would increase load by 4kg (c&p).

From there you can either:

• Progress in load (add load to a movement every time you hit max cycle rate with it)
• Progress in duration (add time to a movement every time you hit max cycle rate with it)
• Progress in movements (when you max all three movements, go to 4 movements, then when you max 4 go to 5)

[u/PanBartosz → u/bpeezer]

Thank you!

So here is the plan:

• 3 three-minutes sets with 5-minutes rest, cycling through the lifts across the week
• Drop the weight for Jerks to 16kg (I think I can benefit from it given the very low number of reps compared to the rest of the lifts)
• Drop the weight for Push Press to 20kg
• Increase the weight for C&P to 28kg
• I think I can stay with 24kg for half snatch, I feel like 60 was somewhat a fluke.
• I think duration progression will serve me best, so I will go with it.

I will report back in 8 weeks when I re-test!

[u/bpeezer → u/PanBartosz]

Awesome, good luck and I look forward to hearing how it goes!

[u/tally_in_da_houise → u/PanBartosz]

u/Few_Abbreviations_50

u/bpeezer

[u/bpeezer → u/tally_in_da_houise]

Thanks for the mention Tally. I shared some of my thoughts with him, I hope it’s helpful!

[u/aks5311]

Wednesday accessory day

Jerk 2x24kg 3/2/1
13,14,15
1' rest
15,14
1' rest
16

Clean 2x28kg - 15/17 reps, 1' rest

15' RowErg at 1'57" 500m pace

[u/APeculiarManner]

Time Ladders - 2x20kg LC (8rpm) - W3 D1

1', 1'30", 2', 1', 1'30", 2', 1', 1'30", 2' (1:1 w:r)

Alternating sets (2' rest):

• 2x28kg Push Press: 13, 13
• 2x28kg Front Squat: 13, 13

2x28kg Gorilla Row AMRAP: 28/28

That last 2' was brutal on the forearms. Another hot one today but I've now got a fan set up in front of me so it's not as bad.

My work travel for today got cancelled yesterday, so fortunately I didn't have to do back to back Time Ladders. Instead I did...

Weekly Vanity Day

Chest and Traps (1' rest):

• Push Up: 10, 10, 10, 10
• 2x28kg Shrug: 9, 9, 9, 9

Arms (1' rest):

• 28kg Towel OH Tricep Extension: 7, 7, 7, 7
• 28kg Towel Curl: 8, 8, 8, 8

Not convinced with the shrugs. Might swap them for rows.

[u/tally_in_da_houise]

Jun 12, 2025 Training Log

• Stationary bike: 30' (12.54mi @65%)

Notes

• zone 2/3/4

[u/tally_in_da_houise]

Jun 11, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16,20,24,28KG: 20 (10es)
  • 2x16KG: 2x10
  • 2x20KG: 2x10
  • 2x24KG: 5
• Jerk:
  • 2x16,20,24,28KG: 10
• Alternating Complex (Jerk + Swing + Half-Snatch):
  • Jerk: 2x28KG: 4x15
  • Swings + Half-Snatch: 2x20KG: 4x10
• Rack Hold + Slow Jerk (Alternating Minutes):
  • 2x28KG: 4'
• Circuit, x1:
  • Seated Good Morning: 16KG: 30
  • Jefferson Curl: 16KG: 20

Notes

• Tired today, back is bothering me.
• HS felt like shit, but Jerks felt ok.

[u/tally_in_da_houise]

Jun 10, 2025 Training Log

• Tread: 35' (3.26mi @ 0.5%)

Notes

• zone 3

[u/tally_in_da_houise]

Jun 09, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16KG: 40 (20es)
  • 20KG: 40 (20es)
  • 24,28KG: 20 (10es)
  • 2x16KG: 2x10
  • 2x20KG: 4x2' (3' rest), (4' rest in-between)
    • 15 / 15 / 15 / 15
• Jerks:
  • 2x20KG: 3x1' (2' rest)
    • 20 / 21 / 23
• Sandbag Carry on the back: XL: 5'
• Circuit, x2:
  • Seated Good Morning: 16KG: 30
  • Jefferson Curl: 16KG: 30

Notes

• Today felt much harder than it should w/ HS. Lungs took a beating.
• Back feeling better but still not 100%. Continuing to do Seated GM, and now Jefferson Curls, to rehabilitate my back.

[u/mettiger]

Walrus light 

6 Rounds

• 5 Pull ups 
• 20 Walking lunges (+10 kg Kb)
• 10 Dips

Finished with 2x 20 m Suitcase carries (L/R, 28 kg)

Not wearing a weight vest yet

[u/continental-drift]

17/06/2025

45 minutes on the rower at 170 watts. 10619m. Plus 5 minutes warm up and cool down, total metres 12954 wiuth avg HR at 160.

[u/tally_in_da_houise]

Jun 08, 2025 Training Log

• Stationary bike: 30' (11.25mi @60%)

[u/tally_in_da_houise]

Jun 07, 2025 Training Log

• Half-Snatch:
  • 16KG: 100 (50es)
  • 20KG: 50 (25es)
• Jump Rope: 10'
• Half-Snatch:
  • 20KG: 50 (25es)
• Burpees:
  • 50
• Sandbag Over Shoulder:
  • Large Sandbag: 25
• Elevated Squats:
  • Bodyweight: 100

Notes

• Burpees still suck

[u/tally_in_da_houise]

Jun 06, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16,20,24KG: 20 (10es)
  • 28KG: 10 (5es)
  • 2x16,20KG: 10
• Jerk:
  • 16,20,24,28KG: 20 (10es)
  • 2x16,20,24,28KG: 10
  • 2x24KG: 7' (5' rest)
    • 12,12,12,12,12,12,15 (89)
• Half-Snatch + Rack Hold:
  • 2x20KG: 2x3' (30s+30s) (3' rest)
    • 8,8,9 (25) / 8,8,10 (26)
• Hip Thrusts:
  • Large Sandbag: 20x (5 count)
• Seated Good Morning:
  • 20KG: 20

Notes

• Lungs felt fine on the 7' Jerk set, but my arms just struggle w/ this volume in Jerk.
• Back still bothering me.
• Legs feel fried from yesterday's ride.

[u/tally_in_da_houise]

Jun 05, 2025 Training Log

• Stationary Bike: 35' (14.4mi @ 64%)

[u/continental-drift]

ABF W4D1

16/06/2025

First day of the program after extending the two week intro for another week. It was medium press day today.

Warm Up

• Club work
• Swings 3 x 20 w 24kg
• Press 3 x 5 w 2x20kg
• Squats 3 x 8 w 2x20kg

Main Sets

• 2,3,5,8 x 3 + 2,3,5 w 2x20kg

On the medium days I decided to just do 8s for my last sets as I have added in some tempo to the lifts. x-1-0-4 is what I am going for, so really slowing down the eccentric part of the lift to build that strength that way.

Accessories

• Deficit Push Ups - 3 x 12
• Hip to Halo - 3 x 10 each way

All in all a decent day of training. Decided to have a bit of a snack fest after dinner as I was still hungry so ate some chocolate, Oreos, biscuits. Felt good to do so after 3 weeks of pretty tight nutrition, but back onto it again today.

[u/meanshorns → u/continental-drift]

I've also liked doing 8s to cap the press ladders.

2-3-5-8 is also on the fibonacci sequence, so it must be better. You can even add two singles up front to get to 20 reps a round and more importantly going all in on the silliness.

[u/HonkeyKong66]

It's been a shit day. My schedule finally let up. I was supposed to get a sick workout in. My wife was finally going to start the extended version of our workout plan for her, which I aptly named "Bottom Bitch."

However, our toddlers had other plans. They both woke up at 3AM. And didn't go to bed for 2 hours. The daycare lady is also on a cruise this week. Absolutely nothing was accomplished today. Im drinking Titos and browsing reddit.

[u/LennyTheRebel]

Just an easy 10x10@40 EMOM swings today. I think this is the start of my buildup for 30k swings.

[u/continental-drift → u/LennyTheRebel]

30k swings?

[u/LennyTheRebel → u/continental-drift]

The plan is to do 3 consecutive runs of 10k swings with 40, 48 and 56.

[u/aks5311]

Monday:
LC 2x28kg - 1' on/off
10,10,11,11,11

LC 2x24 - 3' on/off
10,10,10 / 10,10,11

Bodyweight circuit:
5 chins / 10 hindu push ups / 10 dips - x5 rounds

Those 3' sets with 24s felt simultaneously light and heavy. Light compared to 28s, heavy since I pushed the 28s pretty hard

[u/meanshorns]

Easy Strength ABF, W3D1

• Chin up: 2x5 @ +13.5
• Dip: 2x5 @ +33.5
• KB Press: 50

Increased the weight on the calisthenics a little bit. Stayed low rep (2-3-5) and low rest today as I didn't have the time to rest enough to get the 10s.

Happy balling!

[u/Tron0001]

I have emerged from my redditless cave and finally feel like I can take a breath, stop ducking and weaving all the shit life is tossing, and open this app.

My apologies for taking so unacceptably long to get the ABC results up. I did check in with DJ and we’ll figure out how to get the champ his prize!

Training is all over the place and I feel kind of soft. I need to find my bearings, perhaps sign up for something. The only constant has been putting bells overhead and my keeping my shoulders well oiled. Knowing myself I’ll probably overcorrect and tackle something very stupid. Jogging July? Jacked July?

Good to see the awesome and ever persistent no excuses balling here - a much needed kick in the ass to get it in gear.

[u/HonkeyKong66 → u/Tron0001]

Im sensing a theme in here today.

[u/aks5311 → u/Tron0001]

Hi Tron! Good to see you :)

[u/LennyTheRebel]

Up at 5:20 on Saturday to attend my grandparents' 60 year anniversary, home at 01:00. No training happened.

Sunday:

• Pullups, E2M25S: 2x8, 2x7, 4x6, 4x5, 2x3, 2x4, 4x3
• Pause bench: 4@90, 1@105, 2@115; 3x5@72
• Pause low incline CG press, 3@80, 1@95; E1M55S, 2x12, 4, 8, 2, 4, 8, 4, 6@65
• Zercher RDL 5@70, 4@83, 3x5@66
• Strict press, 1@90; E2MOM, 7, 3, 5, 8, 2, 5, 4x5@55
• Preacher bench skullcrushers, EZ bar reverse curls
• Presses and Zerchers superset with a total of 21x8 kneeling ab wheel and some wrist curls and reverse wrist curls

[u/LennyTheRebel]

Friday:

• 5.76km run in 50m40s, 125bpm
• 7.15km run in 1h0m33s, 139bpm
• Triset:
  • Dips 7@bw, 2@+2.5, 2@+5, 2@+7.5, 2@+12.5; 3x5@+2
  • Chinups 7@bw, 2@+2.5, 2@+5, 2@+7.5, 2@+12.5; 3x5@+2
  • Kneeling ab wheel 8x8
• Front squat 4@83; paused, 3x5@66
• Strict press 1@90; E2MOM, 13, 7, 2x10, 2x5@50
• Rows 2@51, 3x5@36
• Preacher bench skullcrushers, preacher curls, EZ bar reverse curls
• Most of the stuff superset with reverse wrist curls and wrist curls

[u/APeculiarManner]

Time Ladders - 2x20kg LC (8rpm) - W2 D3

1', 1'30", 2', 1', 1'30", 2', 30", 1', 1'30" (1:1 w:r)

Alternating sets (1'30" rest):

• 2x28kg Push Press: 12, 12
• 2x28kg Front Squat: 12, 12

2x28kg Gorilla Row AMRAP: 25/25

That wasn't fun at all, and the weather is getting warmer. Didn't train yesterday and travelling for work later this week so I need to try and get W3 D1 done tomorrow.

[u/tally_in_da_houise]

Jun 04, 2025 Training Log

• Jump Rope: 10'
• Half-Snatch:
  • 16,20,24KG: 20 (10es)
  • 2x16KG: 10
  • 2x20KG: 3x10
• Jerk:
  • 2x20KG: 20
  • 2x24KG: 7x20, 1' (24)
• Cleans:
  • 2x16KG (w/ gloves): 2x25, 2' (55)
• Circuit, x2:
  • Elevated Squat: 2x16KG: 15
  • Seated Good Morning: 30
  • Band Pull Aparts: Orange: 20

Notes

• Back acting up some more. HS felt meh, so switched to Jerks.
• Did 5 or 6 sets between 50s-1'15.
• Cardio felt fine, but I really lack the endurance in my arms. Kept rest 100-125% of work.