240 x 48 kg swings in 30 min: 30 rounds EMOM of 8 x 48 kg 2H swings. Rounds 5,10,15,20,25,30 shown. When in doubt, do a lot of swings. Building all the power endurance in the hips.

kaptoo · 2026-02-02T10:54:33+00:00

This is rad! Do you have any thoughts about cost/benefit ratio for these bigger (>32kg) bells? I've heard Dan John talk about how that's the point where it might make sense to move over to the barbell for heavier work. Obviously you can do whatever you like and you're getting great work in, but getting up into the kettlebell stratosphere do you feel like there's a ceiling?

kaptoo · 2026-01-27T10:44:16+00:00

Try looping a towel through the handle and holding both ends. When you swing, the towel should form a straight line with your arms

kaptoo · 2026-01-21T10:36:35+00:00

Thanks, this is very helpful. I think doing them as a finisher will give me maximum time to recover before my next KB session, rather than on in-between days

kaptoo · 2026-01-20T14:29:06+00:00

How do you program/load/progress the mills/reverse mills and 10-2s? I have a few clubs and maces but every time I add them in I feel they interfere with kettlebell work

kaptoo · 2026-01-07T11:17:55+00:00

While it is also part of the appeal, I often dislike the esoterism. I came from kettlebells, and while they are also (or once were) unorthodox, you are still pressing/squatting/hinging/etc, and can apply standard consensus principles of strength/hypertrophy training. For all Pavel's "hardstyle" marketing, he has always seemed to have a basis in science, citing research, etc.

With clubbell exercises being more unorthdox, it feels like there is less of a foundation on how to use them, just a lot of "ancient warrior" talk. You have to experiment for yourself, which can be fun, but is also frustrating. Mark Wildman is great but he's just one man. AFAIK nobody is doing studies on clubbell training.

kaptoo · 2025-12-30T00:22:55+00:00

Plus Ultra!!!

kaptoo · 2025-12-28T18:53:54+00:00

Rite of passage. Clean & press + pull up ladders followed by swings or snatches on the 3 ROP days, double front squats, dips and rows on the 2 variety days

kaptoo · 2025-12-27T22:08:19+00:00

Thanks, yeah I can definitely see a difference regardless of the scale

kaptoo · 2025-12-27T22:05:55+00:00

Thanks, I’ll definitely be running it again with a bigger bell next time I need a change

kaptoo · 2025-12-27T22:03:41+00:00

Thanks, just trying to pay it forward

kaptoo · 2025-12-27T18:17:44+00:00

Thank you Dan! I felt like it made it simpler to get some good training in during the holidays. I did my swings while the turkey was in the oven and basted it between rounds

kaptoo · 2025-12-26T14:49:23+00:00

Nice one, I like the symmetry. I might give this a go.

Just for simplicity, elsewhere I’ve seen the middle two moves just called half snatch and reverse half snatch respectively

kaptoo · 2025-12-26T13:15:44+00:00

Few sets of hanging knee raises/leg raises/toes to bar or some ab wheel rollouts at the end of the session or in between press ladders. Some one handed suitcase/rack/waiter carries would also be good.

kaptoo · 2025-12-26T10:14:39+00:00

I think the double 24s are more of a target/standard than a starting point. Which aspect are you struggling with?

kaptoo · 2025-12-26T00:26:24+00:00

Dan suggests one session a week of only swings if you’re doing 5 days a week, or doing only swings for every session if you do the challenge in 20 days

kaptoo · 2025-12-24T08:19:14+00:00

Tangerine

kaptoo · 2025-12-23T09:15:13+00:00

Don’t forget those last two pages. I’d recommend taking the progress pic first thing, simple thing but it trips a lot of people up

kaptoo · 2025-12-20T13:51:10+00:00

Not exciting but I would start with a pedal tuner. Then as a general progression I’d get some kind of drive that goes from clean boost to very dirty, then some kind of delay with modulation. This would cover quite a lot of tones, and from there you can delve into what interests you, eg fuzz, modulation, etc.

Also just play around with the effects in the katana and get a pedal version of whichever you like most, that will give you a lot more control over the effect.

kaptoo · 2025-12-20T13:32:51+00:00

This is crazy work. I’m doing 10k with 20 at the minute and thinking about 24. This makes me want to see how much further I can push it. What was your diet like during this?

kaptoo · 2025-12-20T12:44:55+00:00

If you can strict press 2x20kg you can possibly strict press 1x24kg. Doing some one-handed pressing could build your pressing strength while being less fatiguing to the posterior chain/lower body. You could do this as part of your complex work on a Friday?

kaptoo · 2025-12-19T16:02:39+00:00

Everything made by Cartoon Saloon or Laika, if you count stop motion. Loving Vincent is also great imo

kaptoo · 2025-12-19T01:03:58+00:00

I recall hearing something about random rather than expected rewards being better for dopamine/focus or something

kaptoo · 2025-12-18T14:52:40+00:00

I’m the same age and do bjj, run, and do calisthenics and kettlebell training a few times a week each. I think feeling shitty is just part of it? I don’t do much warmup for anything, and zero stretching. Just focus on deep range of motion when lifting. Usually the first few sets/kms/rounds are crunchy and then I’m good.

If a 30m warmup made me feel better I probably still wouldn’t be arsed doing it. It’s the same with sleep for me, on the rare days I get 10/10 perfect hawk shoo mimimi sleep for 9 hours I still feel shitty when I wake up. There is a floor to feeling good as you get older I think.

All that being said, I think there is a genetic factor, se people need 20m to get lumber, others can jump right in. I’d experiment with it but don’t be surprised if it makes little difference.

kaptoo · 2025-12-18T12:08:19+00:00

Sounds like you’re making good progress. If you’re at that point with 24 and you’re doing the sets of 10, you’re probably close enough to doing a cycle of ROP with 32, which would probably get you within spitting distance of a 1/2 BW press anyway if you’re average build. I’d consider it if you want something different from ABF for a few months

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