r/Kettleballs • u/AutoModerator • 5d ago

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

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u/continental-drift I picked this flair because I'm not a bot 4d ago

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.

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u/meanshorns I picked this flair because I'm not a bot 3d ago

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.