When you are living with the person you are training you get a fantastic insight into how they are doing with your program. I've been casually training Grace for a few months. She made great progress on the PM and recently started the Rite of Passage which has a largish volume of clean/presses and pullups. Recently she has been sore way too often. I feel like she is slightly overtrained. I believe this overtrained state comes not from her kb training but from the effect her job has on her recovery ability. Grace is a certified massage therapist and averages 20-25 massages a week. This job is very hard on the body, the physical equivalent of digging ditches for a living. Every massage she does draws on her body's recovery ability and this needs to be taken into account when planning her workout.
Taking all this into consideration I'm going to put Grace back on the Program Minimum which is swings and getups only. She has some concerns about missing out on clean and presses so I will give her a couple of variety days that she can practice anything she wants. As long as she is willing to keep the intensity low and not go for PR's every time she trains she can do at least a little variety. I want her to get extremely strong at the 2-handed swing which I believe will give her everything she wants out of her body.
2 days a week - any 2 days with at least 2 days in between sessions. If we miss a workout we will do it the next day and make sure to get at least 2 days rest before the next session.
Warmup - 5-10 minutes general movement, don't spend too much energy here.
2-hand kettlebell swings 12 minutes - 30 seconds work/ 30 seconds rest
Goal is to swing the 24 kg bell for all 12 rounds. This is the exact weight progression we are using. When you can complete one progression comfortably, move on to the next.
12kg, 18, 24, 24, 24, 18, 18, 18, 18, 18, 18, 24
12kg, 18, 24, 24, 24, 24, 18, 18, 18, 18, 18, 24
12kg, 18, 24, 24, 24, 24, 24 18, 18, 18, 18, 24
12kg, 18, 24, 24, 24, 24, 24, 24, 18, 18, 18, 24
12kg, 18, 24, 24, 24, 24, 24, 24, 24, 18, 18, 24
12kg, 18, 24, 24, 24, 24, 24, 24, 24, 24,18, 24
12kg, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24
18kg, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24
24kg, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24, 24
Getups
5 getups each side with about 90 seconds rest in between reps
Goal is 5 rounds with the 18 kg bell
When you can complete one progression comfortably, move on to the next.
8 kg, 12, 12, 18, 18
8 kg, 12, 18, 18, 18
8 kg, 18, 18, 18, 18
18 kg, 18, 18, 18, 18
Variety Days
Double Clean & Press 1 day/week
2-3 sets of 5 reps 12 kg bell
2-3 sets of near max reps with 16 kg bell
Pullups and Pistol Squat - 2 days/week
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