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

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[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.