kb-self-hang-clean

Squats + Cleans :: Kettlebell TRM Week 13

Mood: Learning.

I was intrigued by two things coming into my workout last night: Seated KB exercises and Box Squats.

Seated KB so that my upper body training (Cleans, Presses, Extensions. etc.) will be much harder since I have taken my legs out of the equation.

Box Squats to see if I can up my volume.

This is what I actually learned:

Seated KB exercises are life. It doesn’t even matter that I can’t seat clean a 70#. I can Hang Clean one. Here’s the other thing:

Every time I would get out of bed, get out of my car, walk up or worse yet, walk down the stairs, my left knee felt like crap. I didn’t know box squats would fix it but fix it did. Not only that, my knees feel much stronger. Definitely gotta do box squats but let me see if I can’t push another set of squats and clean.

Here’s the workout:

Warm-ups:
  • KB Halos 16kg 2×10
  • KB Goblet Squats 16kg 2×5
Training:

My sets include 3x KB Cleans, 3x Hang Cleans, 3x Rack Squats, and 3x Goblet Squats. Switch hands. 1:1.

Supersets
  • Single KB Clean 70# 3×5
  • Hang Clean 70# 3×5
  • KB Rack Squat 70# 3×5
  • Goblet Squat 70# 3×5

Results: The next day, I can’t get over how strong my knees feel. Can’t wait to do Box Squats again. Might try to up one more set.

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