Kettlebell experts say that a man of average strength should begin training with a 16 kg (35-pound) kettlebell. The 16 kg bell comes with the Enter the Kettlebell Starter Kit I ordered from DragonDoor.com this past January, but it was too heavy for me. I ordered an 8 kg (18-pound) kettlebell and began to train. Soon I bought a 12 kg (26-pound) kettlebell, and then after about 3 months of practice was able to do some work with the 16 kg bell. Five months into my kettlebell journey, I ordered a pair of 20 kg (44-pound) kettlebells. They arrived last Friday. Though I failed on my first attempts to clean and press one with my left arm, I was able to complete 10 singles with each arm the next day when I was more rested. I kept grinding out clean and presses on Monday, Tuesday, Wednesday, Thursday, and today. I managed to complete a pair of clean and presses 3 times on Thursday and today I managed pairs 4 times. I am amazed at my progress. Here is a video of me grinding out a set of singles on Wednesday. By the way, this is my first YouTube video.

Today was the end of my first week of an Easy Strength/Dan John inspired workout. I am getting through the warmup and workout in about 60 minutes. My plan is to stay with this workout for a total of 4 weeks. Then I plan to unload with an easy week before starting another 4 week cycle with a new workout. My forearms are upset about the farmer walks with my two heaviest bells, but I am dogging it out and look forward to the next three weeks.

Warmup:

Face-the-wall squats – 2 x 10
Shoulder rolls – 2 x 10
Good mornings – 2 x 15
Halos – 1 x 6 L/R – 16 kg kettlebell – 12 reps, 420 pounds
Pushups – 2 x 5 – 10 reps
Get-ups – 2 x 1 L/R – 16 kg kettlebell – 4 reps, 140 pounds

Workout:

Clean and press – 2, 2, 2, 1, 1, 2 L/R – 20 kg kettlebell – 10 reps, 880 pounds
Two-handed swings – Tabata x 1 – 24 kg kettlebell – 88 reps, 4664 pounds
Goblet squat – 2 x 5 – 36 kg – 10 reps, 700 pounds
Farmer Walk – 6 x 50 yards – 32/24 kg, 738 pounds
Farmer Walk – 2 x 50 yards 16/16 kg, 140 pounds
Rack Walk – 2 x 50 yards – 16/16 kg, 140 pounds
Deadhang chinups/pullups – 1 x 5, 1 x 2, 1, 1, 1 – 10 reps

Weight: 7822 pounds