Henri's TC Kettlebell Spetsnaz

[Henri Henell]

I purchased at once TCKBS when it came - and started at firs day. Finally felt enthusiasm to training after long more or less training period without purpose.I have worked with KB last 2-years. I want to start Pre-recruit, 'cause I need to build good basement to coming workouts.

Day one: No - warmup with follow along video - great movements! Looking through coming program - this is going to be fun!

Day two: Low - cooldown with follow along video - excellent. Looking through once again tomorrows program...

Day three: Medium - time to work, after warmup I decided to grap 12 kg KB:
* round 1: right arm - feels quite ok
* round 2: left arm - weaker than right one
* round 3: right arm - start to feel fatique
* round 4: left arm - better than round 2

Cooldown - AMAZING WORKOUT, RPE: 6

Later that day I felt funny aching in my body!!! Yes!!!

Day four: High - time to rock! I had good friend of mine with me (he has done some KB before). Warmup and...
* round 1: 12 kg KB - left arm - feels actually easy...
* round 2: 12 kg KB - right arm - easy...
* round 3: time to get things working: 16 kg KB - left arm - oh,sh...t now we are talking...
* round 4: 16 kg KB - right arm - Flag stir is killing me - and the last "2-hand 1-leg Romain Dead": MY WHOLE BODY IS SHAKING AND FULL OF LACTIC ACID!!! This feels REALLY GOOD!

Cooldown - I survived, RPE: 8 (bye-bye to 12 kg KB!)

Great feeling rest of the day.

Day Five: No - great to do warmup (after long Intu-Flow® session)

[Henri Henell]

Minicycle two done and nailed!

Day six: Low - managed to go deeper in every poses!

Day seven: Medium - ok, whole workout with 16 kg KB after warmup,
* round 1: right - going well, it feels quite heavy
* round 2: left - heavier than round 1
* round 3: right - have to slow down - otherwise this be "high day"
* round 4: left - flag stir is killing me...

Cool down - heavier than I should believe. As I said above - I had to take it bit slower not to hit too high. RPE 6

Day eight: High - warm up... 16 kg Kettlebell
* round 1: Right - full speed... easier than yesterday
* round 2: Left - same pace as round 1
* round 3: Right - ...Flag stir...
* round 4: Left - I done it better than round 3!!!

Cool down. Awesome workout. RPE: 8.5

[W_Brister]

I'm so jealous, I still ahve to wait for my doctor to let me loose. ENJOY!!!

[Henri Henell]

Thanks W_Brister: I really ENJOY this workout... kick your doctor's a...s! - and start to train ;-)

Day nine: No- good to cool down after yesterday

Day ten: Low- after poses, couple of rounds Forest Flow (Felt like have to do this more often)

Day 11: Med- doing with one friend (changing weight during session!)
* Round 1: left (16kg KB) - deepening technique
* Round 2: right (16 kg KB) - same as round 1... friend of mine wanted to try 16 kg KB and I only got one...
* Round 3: left (20kg KB - Amazing feeling - great to do with easy pace!
* Round 4: right (20 kg KB - not bad at all!

Cool down - surprised over how easy it was last couple of round with 20 kg KB! RPE: 6

We travelled to our friends cabin - late awake and good "party"

Day 12: High - workout outside in the dark and 0 degrees of Celsius - Fresh air indeed
* Round 1: left (16 kg KB) steady pace
* Round 2: right (16 kg KB) steady pace
* Round 3: left (16 kg KB) increased pace
* Round 4: right (16 kg KB) full speed

Cool down - I gave all I had to my body, and I really feel it - aching, tiredness actually exhausted! RPE. 9

[Henri Henell]

Ready with minicycle 4 of 7!

Day 13: No - I really enjoy this day, long Intu-Flow® before "warmup" - I feel fluids storming in my body...

Day 14: Low - 8 minutes "cool down" following by 10 minutes Prasara Forest Flow - this is living!

Day 15: Med - outside in little rain and fresh air (+3 degrees of Celsius) and 16 kg KB
* Round 1: left - concentrating on technique
* Round 2: right - same as round 1
* Round 3: left - little more pace
* Round 4: right - same as round 3

Cool down - I felt I got to improve totally my technique a lot. RPE 6

Day 16: High - after 8 hours job, inside at work with 20 kg KB
* Round 1: left - steady pace with proper technique
* Round 2: right - same as round 1
* Round 3: left - tired, more than before - I feel more and more...
* Round 4: right - Have to really do job to manage this - totally shaky in whole body, every movement needs 100 % concentration to manage - AWESOME!!!

Cool down with shaky body - RPE 9.5! (I think it's impossible to manage 10 without pass out ;-))

At the same evening 1.5 hours floorball training!!! Really High-intensity day.

[Henri Henell]

Day 17: No - normal routines - good and long Intu-Flow®, "warm-up"

Day 18: Low - "cool down" - Prasara Forest flow

Day 19: Med - outside, -3 degrees of Celsius, workout with my lovely wife - I used 20 kg KB - she 8 kg KB
* Round 1: left - easy and steady pace
* Round 2: right - easy and steady pace
* Round 3: left - bit more pace
* Round 4: right - same as round 3

Cool-down inside (cold enough outside) - Sauna after! RPE 6

Day 20: High - outside - 5 degrees of Celsius, training with my wife. I with 20 - she 8.
* Round 1: left: Full speed
* Round 2: right: Full speed
* Round 3: max pace as possible - feeling exhausted and breathless, no power left at all - still rocking
* Round 4: as fast as possible ;-) - I have to admire that pace was not the fastest, whole my body was at the same time tired - shaky and jelly, but still moving!!!

Cool Down inside... RPE 9.5 (I hardly couldn't do it better today. Excellent feeling!

1 hour after 1.5 hours hiking to the mountains - and finally Sauna :-)

[Henri Henell]

Day 21: No - loooong Intu-Flow® and "warm-up"

Day 22: Low - Intu-Flow®, "cool-down"

Day 23: Med - Time to work, inside at work (too busy after work to do outside or anywhere else), warm up - feels great, 20 kg KB:
* round 1: left - feels not bad
* round 2: right - still good feeling
* round 3: left - ...Flag Stir - little struggling
* round 4: right - ... have to concentrate on Flag Stir

Cool-Down, not bad at all. RPE 7.

Later on the evening 2 hours playing Floorball!

Day 24: High - inside at work, 20 kg KB, warm-up
* Round 1: left - feeling a bit yesterdays medium day in my body...
* Round 2: right - goes better
* Round 3: left - come on and do it - good pace
* Round 4: right - as quick as possible - managed to press me better than before - FEELS REALLY GOOD,

Cool down - good to know that no customers after workout - sweating too much ;-). RPE. 9.5

[Henri Henell]

LAST MICRO CYCLE!

Day 25: No - good to have long Intu-Flow® and warmup movements...

Day 26: Low - Intu-Flow® and cool-down

Day 27: Medium - outside in the dark in Halloween evening (Scary - hoh, hoo...) with 20 kg KB. + 7 degrees of Celsius.
Round 1: left - feeling the movement - trying to get deeper in technique
Round 2: right - still feeling the movement
Round 3: left - a bit more pace - good feeling
Round 4: right - still keeping steady pace - wonderful feeling

Cool-down... feeling a bit shaky in my body... RPE 7

Day 28: HIGH - At work, with 20 kg KB 3 x longcycle both sides and 3 x Snatch both sides.

THE FINAL PRESS WITH PRE-RECRUIT! Outside + 3 degrees of Celsius - shimmering lightning, 20 kg KB... warm up...
Round 1: left - as fast as possible (trying to keep reps over 10 with all movements - no problem)... shaky with rest
Round 2: right - as fast as possible - still keeping over 10 reps - feeling myself more tired
Round 3: left - ... still rocking... military press only 8 reps - no power at all - everything else 10 or more
Round 4: right - ...final 4 minutes - military press here also 8 reps - others 10 or more - I hardly can stand after this round.... 1 minute rest before compensatory movements... I FEEL GOOOD!!!! RPE: 9.5

Tomorrow starting RECRUIT!!!

[Henri Henell]

It's amazing - yesterday I peaked with my last High-day as much as I could and was totally exhausted. I did cool-down and some extra poses to get my body to work.

Now, night after I feel only slightly stiffness on my shoulders - otherwise normal feeling. It felt really good to start this morning with long Intu-Flow® after long night-sleep.

Today I'm going to look through movements on recruit-level and try those through with light weight.

[shadow]

Wow... has it been a month already since this was released???

Awesome work Henry, how did you enjoy the program overall?

I have about one more month left total of my work on the TBF before I give this a whirl (I'm actually prepping for CST & TACFIT cert, however I am so itching to try this and finally use my kettlebells which have been pushed aside by clubbells for so long that I am squeezing in 28 days of this before working harder on TACFIT Prime).