COVID, "Quarantine", and Kettlebells
So I've been on a months long layoff for mostly stupid reasons, and just when I was getting back into it my gym (and all the other ones) were shut down. For a few weeks I kept busy with hundreds of push-ups and pull-ups per week, but that quickly got boring and pissed off my elbows. The heaviest thing I have in my apartment is a 55 lbs kettlebell, so I've decided to dust off my old copy of Pavel Tsatsouline's Russian Kettlebell Challenge. I've dabbled in kettlebells before, but was also doing gymnastics/calisthenics stuff, so I've never stuck with a program. Classic ADD. SS has definitely shown me the value of sticking with a program, so this is my plan for the time being, and my girlfriend is excited to do it with me.
The program is basically kettlebell clean and press ladders, pull-ups, swings, and snatches. He also builds in optional "variety" days, so I'll do some squats and dips on those days as well. Maybe some other random shit. The main focus is on adding sets and reps to the C&Ps and pull-ups until you can do five ladders with "rungs" of 1,2,3,4,5. Then it's time for a bigger kettlebell and weighted pull-ups. Hopefully the gyms reopen before then, and I'll have the option to keep at this if I'm enjoying it, or go back to the barbell.
4/17/20
Heavy Day (his term, but really it just means highest volume)
KB C&P+PU Ladders 55x3x(1,2,3)
Swings 55x5mx70
Notes: Notation for ladders is weight, sets, ladder rungs. So that was one C&P per arm, one pull-up, then two of each, then three of each, with minimal rest. That's one ladder. 3 of them means 18 total reps. Swings are just for conditioning. Roll a pair of dice, and start swinging. On heavy day you push it hard. I was happy as fuck that I rolled 5 minutes, because my conditioning is absolute trash.