That six weeks blew by fast. I started it on week one with the Heavy day: 1-2-3 reps of clean and press with the 53lb kettlebell. Light day was a single rep and the moderate day was 1-2 reps. From there I added a ladder every week.
On the light day I practiced my kettlebell snatches. With the 44lb kettlebell I can perform it pretty good. With the 53 it’s not so pretty. This cycle I’ll just do high pulls with the 53, work on the explosiveness needed to launch it over head.
The next cycle simply adds a rep. Rather than 1-2-3 it will be 2-3-4 reps, starting with a single ladder and working up to six. Volume wise that will take me back to week three of this last cycle, just denser with more work in less time.
What did the slow build up do?
Body Composition (inches)
Body Part Before After -/+
Neck 13.75 14.12 +0.37
Shoulders 43.50 43.50 0
Chest 38 37.75 -0.25
Waist 33.25 33.5 +0.25
Biceps 12.37 12.5 +0.13
Forearms 10.62 11 +0.38
Thighs 21.75 21.25 -0.50
Calves 13.25 13.68 +0.43
Weight 155.6lbs 157.4 +1.8lbs
Body Fat % 18.1% 17.8% -0.3%
Lean Body Mass 127.5lbs 129.3 +1.8lbs
Some gains, denser muscle and a slight decrease in fat. I should probably eat some more salads…and I really don’t like salads instead of grains or pastas when we eat out.
