Henri's TC Kettlebell Spetsnaz

[Henri Henell]

Thanks Shadow! I have really enjoyed whole 28 days... and actually it doesn't feel 28 days.

This program is build up so good that I'm really surprised how fast I recover after workouts... as you see on my blog - there are not much more I have done active during these 28 days - so, in my opinion this is COMPLETE WORKOUT. :-)

[Henri Henell]

Oh my - and so on... I was ready with first medium day in Recruit level about 45 minutes ago and - THIS ROCKS... but not so fast... what have I done before today's workout:

Day 1: No - Intu-Flow®, warm-up... I got through all the coming movements to learn patterns with light KB (8 - 16 kg only couple of repetitions) - here I have to work a little more...

Day 2: Low - Intu-Flow®, going through movements with light weight (8 kg) and few repetitions - at the evening: 2 hours Floorball.

Day 3: Med - Todays workout... Music: Metallica: Death Magnetic, Intu-Flow®, warm-up...
* Round 1: left (12kg KB) - feels good, steady pace - feeling tired...
* Round 2: right (12 kg KB) - better than left side, but tired...
* Round 3: left (16 kg KB) - That's I call the workout!!!
* Round 4: right (16 kg KB) - This is fun!!!

Cool-down... RPE: 7. Now I really understand that we have to give new impulse to our body to be better... now after workout I have amazing aching in my hands - feel that have really done something different in a good way!

Later in the evening I'm going to have 2 group-trainings (total 3 hours)!

[Henri Henell]

Ready with 1. micro cycle in Recruit.

Day 4: High - morning Intu-Flow®, training in the evening, outside + 3 degrees of Celsius, dark - only me and stars in the heaven, music - Radio P4, 16 kg KB
* Round 1: Left - going well - most work with balance in Windmill
* Round 2: Right - better than left
* Round 3: Left - this is getting harder - have to really concentrate...
* Round 4: Right - I can do this...

Cool-down. RPE 8. I'm not so familiar with the "new" movements - have to really concentrate to get these in before I can press myself more. Maybe could use 12 kg KB on windmill, but that's the only movement I feel really struggling.... Still after workout I feel myself tired and shaky in my body...

[Henri Henell]

Day 5: No - Intu-Flow® - warm-up

Day 6: Low - Intu-Flow® - cool-down, Prasara Forest Flow

Day 7: Med - Intu-Flow® - Warm-up, at the work (inside) with 16 kg KB. My goal this time is to get better technique - luckily I have been consulting my very good friend Jarkko who gave me tip to manage better windmill - I will try to stand feet closer together than before and get center of gravity more over body!
* Round 1: left - feels good
* Round 2: right - better than before
* Round 3: left - I feel the technique starts to work
* Round 4: right - good feeling

Absolutely best workout so far in Recruit-level. cool-down - RPE 6

[Henri Henell]

Day 8: high- what a hack is happening here??? I'm going to trip in Finland and have to change schedule from 7x4 to 4x7 at this week... that suits perfect (hopefully) to my travel-plan. So to day it was no-intensity day with Intu-Flow® and warm-up.

Schedule from tomorrow til Monday: Low-mod-high-no-low-med... Such is life!

[Henri Henell]

Back to business - and home :-). How did it go on my tour - thanks for asking very fine.

Day 9: Low - after driving 5 hours to the airport - Intu-Flow®, warmup at hotel

Day 10: Med - Found in the center of Helsinki Gym with kettlebells (not the competition, but fair enough - can't get everything perfect). 16 kg Kettlebell
* Round 1: left - not same feeling than competition kettle
* Round 2: right - same as above
* Round 3: left - little bit better
* Round 4: right - not the best air condition at Gym

Cool-down, RPE: 5

Day 11: High - At the same Gym than yesterday - 16 kg Kettlebell
* Round 1: left - better than yesterday - pretty good pace
* Round 2: right - good pace
* Round 3: left - sweating like a pig...
* Round 4: right - feels good...

cool-down, RPE: 8
Out on the night-life to the small hours

Day 12: No -Intu-Flow®, warmup early in the morning - rest of the day "partying"

Day 13: Low - little bit difficult to get day to start... Intu-Flow® - cool-down

Day 14: Traveling day to home - Intu-Flow®... should have done medium day, but whole day traveling - no guts to do anything when came to home at last.

Day 15: High: finally outside 0 degrees of Celsius - icy on the ground. 16 kg KB - my own ;-). Intu-Flow® - warm-up.
Round 1: left - good feeling - technique is on place
Round 2: right- good feeling
Round 3: left - faster pace
Round 4: right - keep on fast pace

Cool-down - RPE: 8... I enjoyed this workout.

[Henri Henell]

Day 16 No - Long Intu-Flow®, warm-up - one hour with floorball

Day 17 Low - Intu-Flow®, cool-down early in the morning before work.

To come back my normal routine 7x4 I'm going to have one extra "low day" tomorrow to match better "minicycle 5" and at weekend to the work. I feel this is right to me - I feel myself really tired after tour to Finland and whole week is filled up with different kind of meetings.

[Henri Henell]

Day 18: extra low day to get back on track after Finlands-trip. Warm-up, Little kettling with 20 kg:
* 3 x clean/side
* 3 x jerk/side
* 3 x long cycle/side
* 3 x snatch/side
I'm using this kind of "warm-up - cool-down - play" (name it what ever) just to keep feeling in basic movements with KB up and go - only few reps with good weight. It's not even heavy to do it - and I'm not get tired - only trigged with the movement.

At the evening I carried 20 pieces 80l sacks "burning tree" and 52 pieces 16 kg sacks pellets inside on the storage.

Day 19: moderate - outdoors with -7 degrees of Celsius - feels cold (funny, because I'm at now writing my opinion in training outdoors - and this weather came like ordered). Using 16kg KB, thin skin gloves - my KB is laying down on the garage without warm. warm-up
* Round 1: left - I feel my left wrist is still sore with "Finland Kettling" with wrong KB's
* Round 2: right - better than left
* Round 3: left - I'm little bit struggling with wrist - have to really concentrate to technique not to hit my wrist with KB
* Round 4: right - this is going fine

Cool-down inside, RPE: 6.

Day 20: High - outdoors +1 degrees of Celsius, 16 kg KB. I used KinesioTaping on my left wrist during workout, warm-up
* Round 1: left - feels really good with good pace
* Round 2: right - wow
* Round 3: left - wow - feels like burning
* Round 4: right - wow - Burning also at the right side

Cool-down, RPE: 9... best workout so far in Recruit level.

Two more micro-cycle - 8 days and then next phase!!! Looking forward do it.
*

[Henri Henell]

Day 21: No intensity day. Intu-Flow® at the morning while morning coffee was prepared.
At work with 20 kg KB:
* 3 x clean/side
* 3 x jerk/side
* 3 x long cycle/side
* 3 x snatch/side

50 Spinal Rock in easy pace - feel myself really good!

[Henri Henell]

Day 22 - low... Intu-Flow®, cool-down, 4 rounds Flow-Fit 3, Prasara Forest - flow... It was hard to keep hands off from kettlebells ;-)