Enter The Kettlebell = 12 pounds of fat lost!

Life is interesting. I last posted about two weeks ago, right after I had a chunk of skin cut out of my back. The Doc told me not to work out for a while, so as not to pull my stitches out. So with two weeks of no exercise under my belt, I’m beginning to lose my mind.

Luckily, I had my stitches removed this morning, so I’m ready to get back into the game.


When we last heard from our intrepid hero and his band of merry gireviks, they had completed week 11 of the Enter The Kettlebell program. We had one more week to go, and I was going to finish out with using my 28 kg for my last heavy, 5 X 5 ladder fo the clean and press. Well, things didn’t really work out that way.

Doctor’s orders and all that, blah, blah, blah.

As it was, we were getting burned out on the routine as well, I hit my 24 kg 5 X 5 with no problem, so in actuality, the program was a success. My final weight? 190.5 lbs. And that was after a two-week layoff.

The final result of the Enter The Kettlebell program was 12 lbs. lost, and that’s about a pound a week for me. Not too bad, since I didn’t make any major adjustments with my diet. And my wife is very pleased with how she and I look in the buff, if you know what I mean.

Are you interested in losing fat and building muscle in an easy to follow format? Click on the Dragondoor banner and get your Enter The Kettlebell DVD, book and kettlebell. Study those, get comfortable with the basic moves and order the Enter The Kettlebell workbook from the Art of Strength.

That will get you on the road to fitness with the added benefit of reshaping your body like the Greek athletic ideal. TRY IT!

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So that brings us to today. I need a new program to keep us busy, and I’m still in a quandry as to what I’m going to focus on. Val had to attend a business meeting this afternoon, so I was left with taking my son Colin to his first day of football practice. I decided to bring my 16 kg with me and practice some of the different lifts to see if any one of them triggered my interest to focus on.

I began with our standard warm-up, wall squats, halos, and pumps for four sets of 10 each. That usually takes about ten minutes and gets the blood pumping without too much stress on the body before our kettlebell training.

My first drill was kettlebell snatches for a ladder of 10. I did these with a hand-to-hand switch between them all the way to 10 reps per side. Like this:

    1. 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L, 6R, 6L, 7R, 7L, 8R, 8L, 9R, 9L, 10R, 10L.
    2. Jog for 200 yards.
    3. Rest for 3 minutes.
    4. 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L, 6R, 6L, 7R, 7L, 8R, 8L, 9R, 9L, 10R, 10L.
    5. Jog for 200 yards.
    6. Rest for 3 minutes.

That’s 220 snatches total. I spent time practicing my grip, pull, lock-out, and corkscrew as I went along. 2 weeks is a pretty long layoff, so I thought it best to start back in with the 16 kg. As it was I worked up a pretty good sweat before moving to:

Jerks – 5R, 5L, 5R, 5L No breaks, just 5 on the right, switch hands, 5 on the left, switch hands, 5 on the right, switch hands, and 5 on the left.

Again, I practiced my form, concentrating on my rack and hip pop.

Just for kicks, I threw in 20 figure 8 to a hold (10 each hand). If you’re not sure what that is, watch this:

Next up was walking tactical lunges; 20 steps out, 20 steps back.

Followed by:

Press ladders:

    1. 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L.
    2. Rest 1 minute.
    3. 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L.
    4. Rest 1 minute.

Next up, more practice. This time with the Long Cycle Clean and Jerk.

  1. 10R, 10L.

I liked those. Something new and challenging. When I took my American Kettlebell Club certification, Head Coach Valery Federenko mentioned to me that I had a great build for this exercise. Mainly because of my long legs and shorter torso.

I finished with the windmill for 5 on the right side and 5 on the left side.


Luckily football practice was 2.5 hours long. I took about 45 minutes or so to do this while Colin was practicing, and it was a fun way to practice the different lifts and to get some endurance work in.

I’m finalizing my new programs and will detail them in the coming days. Suffice it to say there will be some power work, some strength/endurance work, and some straight endurance stuff.

Thanks for visiting while I was taking time off. I appreciate all my readers and hope everyone’s staying true to their fitness goals. You don’t have to be perfect, you just have to try.

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