u/TonightUnlucky6017

Been rocking the most effective snatch program I’ve run and it’s yielding pretty solid results here.

New goal: disrespect the 48kg bells by treating it like it’s a 16kg.

Thats the goal.

Start 10/10 snatches @ 20,24,26,28,32. 45 second between rounds.

Snatch, clean, jerk @ double 36 X 35-40 seconds between rounds x 10 rounds.

Anchor clean 5x 2 per leg @ 36+48k

Doing it in 95 degree garage maybe also counts as sauna so I might’ve biohacked but unsure.

1a push-The trap loaded pushup puts a hell of a leverage challenge o. The pushup, and the hands on bell handles allows for proper range 3x8
1b-loaded chins never fail 3x5,4,3

2a-single arm palm bench, appropriate range to challenge pecs. Better loading position than regular rack with bells. 3x8.
2b-stacked bells (80+80) because heavy rows are great for all things strength and help with cleans and snatches 3x8,6,6

3a-clean and press. Say less.3x5
3b-elbow anchored to hip curls. Crazy hard. Better with bells than db 3x8

4a-overhead tricep extension 3x10
4b-rear delt swing flyes. Try to resist the down. Rear delts get blasted and this is a helpful drill to snatch heavier 3x10

5a-tri extension 2x10
5b-tric pushup and squeeze for pecs pump cramps 2x12

Doing a kb hypertrophy workout is hilarious because it makes the hypertrophy guys angry and the kb guys angry.

It’s ok to enjoy kb skills and also wanna see GAINZ

Hear me out...

You do swings each workout: hingey in a just outside of shoulder width stance.

Then you do cleans also...same stance.

Then you do snatches too...same stance.

In effect you have done the same lower body drill three times, and just guided the bell to a different position once it cleared the hips on the upswing.

IMHO you can develop more total musculature and skills by doing more variations.

Now...variation is often misapplied...don't do different random stuff all the time. One of the reasons people get good/better results once they dive into a program (even a very minimal program) is simply they finally follow and repeat a program and get to realize the progress instead of just getting tired.

• example day 1
• warmup: 3x10 swings, pushup, gorilla row
• power: step up snatch, 5x3 each leg
• strength: superset loaded dips and single leg deadlift, 4x6 each
• accessory: complex, 3 rounds 8 reps each: press, squat, clean
• finisher: kickstand swings and bent over rows: 3x10/side
• example day 2
• warmup: 3x10 wide stance swings, 3pt row, bottom up press
• power: bulgarian clean and bench plyo pushup 5x3 each
• strength: bulgarian squats and single arm palm chest press, 4x6 each
• accessory: pullups and lateral step together clean: 3x8 each
• finisher: ABC x 6 rounds.

by switching the swing stances you now have regular swings, wide stance swings, and kickstand swings. all three hit the lower body differently and meaningfully.

the step up snatch has you hitting a more vertical output, plus more horizontal force and lower leg and quad.

the bulgarian clean is devilish, and your quads will love it.

the bulgarian and single leg deadlifts as your lower body strength moves will allow you to achieve a higher load than what you're getting in bilateral squats and deadlifts

the pulling volume between warmups, kb skills, rows and pullups is good.

there is more horizontal pushing so you end up with glorious pecs

you hit wide stance swings and lateral lunges so you get juicy loins (adductors)

you even get a change to test your skills in the abc finisher

the above is an example of how to implement.

*edit: yes, the clean and snatch and swing WILL hit the hinge slightly differently. both the clean and snatch will usually be a bit squattier (i think they should certainly) and the different bell pathway from rack and overhead will impact the eccentric forces and directions so it WILL hit the hinge differently a bit. I'm writing slightly exagerated for effect!*

had a person ask about rack position in squatting help. and it's a common thing i deal with when teaching at kettlebell certs/events/workshops/clients. (many PR after implementing the ONE WEIRD TRICK!)

Some thoughts on complexes and ordering…

This one is tough, and with the double 36kg at 90 degrees I was COOKED

One of the reasons people can struggle with swing execution is they’re trying to use a form that isn’t right for them yet.

The clean and press gets all the love but the longer cycle (snatch and press) is a great one also that many haven’t done. Recommend.

It’s a hang clean (meaning no swing action)out of a drop lateral lunge, explode forward and sideways across and in front and receive the rack down into a front step curtsy. Reverse it back.

Best to do just bodyweight first.

Progress to loaded.

Progress to a two hand peekaboo clean, then final progress to this.

Your loins shall be thankful.

Presses-cleans-pushups-rows.

Workout starts with strict hypertrophy glamour muscles non functional machine work for upper muscles then ended with two sets each here to restore my integrity and worth as a human.

I kid I kid but this is how I like to train: some dedicated hypertrophy work because it’s enjoyable and I like big pecs and I can’t lie, the other ballers might deny.

Didn’t plan to test this today.

Haven’t deadlifted over 200 in like 4+ years

Don’t do high rep pull-ups

Normally the tsc has a 30-60 minutes between events. I did 90 seconds.

Why did I test it? Just to see.

It’s max deadlift, max pull-ups (tactical grip aka thumb on top which is hysterical for the language, it’s supposed to emulate climbing a wall where you couldn’t wrap your thumb) and then 5 minutes max snatches. I wanted 150 on the snatches but I’ll settle for the 140 in 4:56.

415 dead
20 pull-ups
140 snatches with (24kg bell)

Weck lab said the chain is between 175-200 lbs. felt good with it so I think not two hundred.

I couldn’t squat this weight.

Not due to leg strength, but due to physics and strength limitations elsewhere.

If I tried to squat, I would need to have some forward trunk lean, this would ask a lot of my core (specifically lower back) to keep me as extended as possible so I don’t lose the bell forward.

But in a lunge, I can stay upright with my torso, which lets me keep the bell in a position that keeps the loading more specifically on the legs vs the trunk.

You’ll notice I’m also “cheating” with my rack position. Again-once bells are hard enough it becomes a physics problem in that the bastards are so big they create more pull forward not only due to weight but also the actually distance out in front of you. By cheating my rack onto my shoulder AND using two legs I let my lower body still be a lower body drill instead of simply a rack hold drill.

TL;DR > unilateral lower body drills are excellent ways to achieve more load per leg muscle compared to squats and dead’s done bilaterally.

Doing this with a federenko bell makes it funnier somehow.

Worth noting

1-I’m not worrried about fixation in a sprint set
2-I got a need…a need for speed
3-if you’re not first your last
4-I live my life, one set at a time.
5-I’m aware this doesn’t hit “standard” for hardstyle or GS. Hitting what is ultimately an arbitrary standard has basically nothing to do with eliciting a physical stimulus. Snatches done as fast as possible like this is sorta akin to sprinting. Bigger eccentric, big brake at top too. I can tell it helps make the slower normal snatches feel easier. It’s also what I believe plays a role In my ability to snatch heavier without owning and practice with big bells.

KB sport is crazy impressive. Hardstyle is effective training. But I’m gonna tease myself and have lighthearted
Mockery always. If you catch yourself being offended here-do a quick internal check and realize you shouldn’t be. Giggle along with the cliches.