Double 20kg Front Squat

Updates and a 20kg Kettlebell Complex | Home Fitness Workout Videos

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Hi everyone,

Before I get on to describing the workout for today I have something to share.  We all have our sources of inspiration and role-models in different areas of life.  For me, I try to live by the standards and wisdom set out by my mum.  A while ago, fellow GGS Alli McKee wrote a post called “Girls Gone Strong; it’s a movement and a mindset“. This post compiled a super-inspiring collection of quotations from people on their reasons for following Girls Gone Strong, or describing a GGS in their life that they respected and admired.  My caption was the following:

“A vessel of inner strength, she is my example of how to live. She listens, she supports, she never judges and she always has faith. She is strong when I am not. She, is my mum!”

The reason I chose to write about my mum is because I would not be the person I am today, if it was not for her support along the way.  Of course I am different to my mum in many ways, but she has instilled in me the best of what she stands for; things such as honesty, kindness, patience (a work in progress), tolerance, faith, love, the ability to think calmly, ask questions, be modest (although I think this is an Irish trait) and be forgiving.  As you can see, I have a lot to be grateful for, but above all of this, she is my role-model for inner strength!

My mum happens to have a gift for writing (among other things), so a few weeks ago I offered to help her set up her very own blog so she could begin sharing her gift and wisdom with the world.  If any of you wish to check it out and see what a wonderful mother I am blessed with :) Then her blog is “Airing Wisdom” at PhyllisSloan.com.

Now for another training update. Yesterday I did an upper body routine of Wide-Grip Pull-Ups (which I never do), Bench Press, Seated Cable Rows and Weighted Dips.

  • First of all, I managed 4 sets of 5 Pull Ups (which I didn’t think I could do) followed by 2 final sets of Chin-Ups (8 and 6).
  • Next we did Bench Press (5 total work sets): Set 1 40kg x 5 reps, Set 2 45kg x 5 reps, Set 3 45kg x 5 reps, Sets 4&5 30kg x 12 reps
  • Seated Cable Rows (3 sets): Set 1 49kg x 8 reps, Sets 2&3 40kg x 8 – 10 reps
  • Weighted Dips (3 total work sets): Set 1 10kg x 5 reps, Set 2 12.5kg x 5 reps, set 3 10kg x 5 reps

Here’s the video:

Now for today’s Workout


Last week I posted a Double Kettlebell Complex workout with 16kg Kettlebells. This week I went a step further and progressed to the 20kg KBs for the workout. There is only one double KB exercise, but I did progress the snatches to the 20kg for the first time!

Anyway, I did three rounds of the following 5 exercises with set reps:

  1. Double KB Front Squat x 5 reps (2 x 20kg)
  2. KB Snatch (right and left) x 5 reps (20kg) – if the snatch is too difficult, then swap for Push Press :)
  3. Clapping Push Ups x 6 reps (could’ve tried for 10, but just do as many as you can or switch to normal Push Ups)
  4. Pull Ups x 5 reps
  5. Single Arm Swing (right and left) (20kg) x 10 reps

You can set your Gymboss Interval Timer on the Stop-watch and time it, but I didn’t bother; I just went with how I felt. And since I was tired, I just stuck with 3 rounds.

Also feel free to adjust the reps to a safe range for YOU :)

That’s about it for today. Have a great workout everyone, and let me know how you get on!

Cheers

Marianne

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32 Responses

  1. Mickela says:

    that double kettle bell squat with 2 20KG is impressive Marianne. I like this sort of workout. will try this one as soon as I recover from racing (sailboat) this weekend.

    Cheers

  2. Kristen says:

    Hello again Marianne,

    20 kg SNATCHES?! OMG, woman! You are SO strong, that’s amazing! Such an inspiration for my fitness journey.

    Great work :D

    Kristen (Ontario, Canada)

    ps — thanks so much for the feedback about pull-ups the other day, I’m definitely going to take your advice :)

  3. Aimee says:

    HI Marianne I’m a silent fan of you since I have birth to my one year old baby boy and Im in love with your workouts because I lost all the baby weight and Im happy with my self again!!!, thanks for everything because youre been my lovely silent friend!!!…..why Im a silent friend??? Because I cant write very well on English I’m from Mexico and Im suffering every time I have to write something in English…. that’s why I only listen or read what you said IT TOOK ME A LONG TIME to put this words together so I hope you can read this ….Love you Marianne

    Aimee :)

    • Marianne says:

      Thank you Aimee for taking the time to write this comment! I am very happy that you have got the results you wanted, and I wish you continued success with your training, and with motherhood :) Congratulations on both counts x

  4. gryer says:

    This is a nice change from the usual manic huffing and puffing that I do. I liked not having to face the clock for a change!

    I don’t consistently go nearly as low as you do in squats, so I kept the doubles at 12Kg, and worked on precise low form. I did 14 Kg snatches — I can’t remember if I’ve ever done this weight in a snatch before, but this was a challenge, mostly to stick the lockout on the left side! (20s? OMG. There is no way I’d feel safe with a weight that heavy over my head! LOL).

    I don’t have the nerve for the clapping pushups, so I did 10 ‘tough balls’ (using a med ball, pushup with one hand on the ground and one hand on the ball. Move the ball to the other side, balancing with both hands on the ball as you move the ball over. That counts as one rep, so 10 reps is 5 on each side.) Got 5 chinups per set, and single arm swings with 16 Kg.

    So I took this lightly (not a lot of sweat or fast HR.) Several hours later, I tried to pick up a box, and my arms were so sore, I couldn’t straighten them! So, this was obviously harder than I gave it credit!

    You never fail to provide us with challenges! Thanks as always.

    ~ Gillian

    • Marianne says:

      My arms felt similar! Plus I had DOMS in my upper back muscles from the front squats! Those “tough balls” sound, well, tough! Must try them sometime!

      Thanks for the feedback as always Gillian :)

  5. wendyky says:

    Wow – double 20kg front squat! So strong! I tried doing a double front squat with 2 40-lb dumbbells, but I was so tired that doing a double clean with them was not possible! (not to mention a bit awkward as they get kind of bulky at that weight) So, I had to “dumb down” (ha ha, a pun!) to 35-lb dumbbells. Nice workout; will try again with heavier weights when I’m not so tired. :)

    Wendy
    Surrey, BC Canada

    • Marianne says:

      Good job Wendy, I like that you adapted and carried on through! :)

    • gryer says:

      Wendy I have the same problem: there is NO WAY i could curl/clean 20Kg. Even 16 would be tough. My squats are limited by what I can hold… though I still need to practice going a low as Marianne– that in itself is tough!

      You are cleaning double 40lbs? That is seriously heavy! Great job!

      ~ Gillian

  6. Sarah says:

    Hi Marianne,

    this is an excellent workout and you are getting very strong. It’s amazing to see how much you have improved in these last couple of years.

    Cheers
    Sarah

  7. Jose Manuel says:

    Great routine, I have perfect, thanks for sharing. As always a great teacher of fitness. Greetings…:)

  8. Sara says:

    Haha! Just tried to get a pair of 45 lb bells to rack position to do square and failed miserably. 35s it shall be!

    • Sara says:

      *squats not square

    • Marianne says:

      Pity there was nothing in between, 20lbs is a big jump! I remember the first time I tried to get the 2 x 24 kgs KBs cleaned into the rack position. I nearly killed myself in the process! Haven’t attempted it since LOL!

      • Sara says:

        I just stood there and laughed at myself. I could get one up, but not both. I was able to do 6x 45 pound snatches and single-handed swings, but I decided to just go with straight 35 for the second set as I twinged my left pec and .. well in a gym there’s no graceful way to massage it..

        Everyone knows I enjoy my workouts cause I spend the whole time laughing.

  9. Kellie Davis says:

    How exciting for your mama! I am going to check it out right now. Thanks for sharing!

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  13. JJ says:

    How did you manage your first ever pull up. Any tips?

  14. Hi Marianne
    I have been a fan of your workouts for a long time so I was really excited when I saw your training program!
    I was wondering though, I’m not very strong in the upper body. I even struggle just doing simple push-ups with good form. So there won’t be any clapping for me!
    But what about the pull-ups? I don’t have a bar to do them with and I know I’m not strong enough yet. What can I substitute them for?
    Keep up the good work :)

    • Marianne says:

      Helene, thank you :)

      You can sub pull-ups with Single arm row, bent over row or inverted rows :) Any row, really. I would recommend getting a pull up bar and some bands to help you learn :)

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