After a week off where i did nothing but mobility and corrective work, yesterday i began a new 12 week program comprised of nothing but compound kettelbell lifts. I am treating this like an experiment where i simply do exactly what the program calls for and i wait to see the results. The program is from Master RKC Geoff Neupert's new book, Kettlebell Muscle, which is available thru the dragon door link on the top left of this page.
To check results, i recorded pre-program body weight and i took measurements from 11 body sites.
I will blog the experience over the next 12 weeks and see what happens.
To really understand the theory and how the compounds need to be performed you must read the book!!!! But, to keep you connected to what i am doing, i will briefly lay out what i do in these blogs. Please do not read these and attempt to copy this program before checking with a professional because bringing poor movement patterns to this program is a recipe for injury.
All the drills are done with double kettlebells (two 12k bells). I perform 5 reps of the first drill, then the second, etc. before putting the bells down, all of which makes up the first set. Today there were four sets seperated by 2 minutes rest.
Week 1, Day 1, Medium
(high pull/snatch/press/squat) x 4 sets with :120 rest
Total reps - 80
Session time - 10:00
Weekly total time - 10:00
-Cabell
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