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Squats + Cleans :: Kettlebell TRM Week 14

Mood: Smooth it out now.

When I first switch to box squats last week, the routine went something like this:

  1. Standing KB Clean
  2. KB Box Rack Squat
  3. Seated KB Hang Clean
  4. Goblet Box Squat

… which went really smoothly.

This week, I didn’t think much about how successful it was and instead tried to do it out of order and tried did my Hang Clean standing.

What a disaster! My feet were never right. When I hiked the bell, it would push my chair back out of place for my squats. It took me two awkward sets before I could get back into the groove of things.

fatamyacaawkward

In addition, I wanted to see if I could up the volume again and this time, injecting Doubles work. In the past, I thought I could switch to doubles as my main work but it doesn’t work that way. Since I am starting out on doubles, I sacrifice volume in a big way. (Seriously, look at my logs. It took me 8 weeks to realize this fact.)

So today, I get the volume work in and look at Doubles as optional accessory.

Here’s the workout:

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

1:1 active:rest.

I started off 4 sets (2 sets right, 2 sets left); rest 2 min; 4 sets; rest 2 min; and then finish with Doubles.

Supersets
  • Single KB Clean  70# 4×4, 32 reps total
  • KB Rack Box Squat 70# 4×4, 32 reps total
  • Seated KB Hang Clean 70# 4×4, 32 reps total
  • Goblet Box Squat 70# 4×4, 32 reps total
  • Double KB Clean 106# 2×2, 8 reps total
  • Front KB Box Squat 106# 2×2, 8 reps total

Results: As the days got further away from last week’s first instance of box squats, my knee started to get weaker and weaker.

Did box squats last night and knees are super-strong. Going up stairs, standing up from an AtG squat, anything–knees feel so great.

Love my bae.

Supplements: To note, I started taking 1 pill Hydroxycut and 1 pill Yohimbine HCL and washed it down with C4.  I have to start this 30-60 minute prior to training and not right before I train.  I was hot for the most of the evening (not too uncomfortable) but I slept really dang well. I wonder if I can just low dose it every time I train.

I should note that I take Creatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

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