Due to some upcoming life events and a focus on martial arts training, I will no longer be updating this blog.
If you haven't gotten the general gist of how to program kettlebell macro-cycles...here we go:
RKC Minimum Program (4 weeks minimum) > Enter the Kettlebell > RKC Minimum Week > Viking Warrior Conditioning > RKC Minimum Week
Do a complete cycle for each weight of kettlebell you own up to 53 pounds. Add in some variety days and have fun.
Couple this with Convict Conditioning and you have damn near the perfect life-long physical fitness and conditioning program.
Do not confuse this with the conditioning required for sports. Sports have a specific requirement associated with them, and a conditioning program should ensure strength demands are met for the sport as well as allowing an athlete to focus on injury prevention.
It was fun doing this, but unfortunately time demands will not allow me to do this. I'll still have my bells and keep using them. Keep swinging.
Kettlebell Workouts
December 3, 2013
December 2, 2013
120213
Week 4: RKC Minimum Day 1
10 minute dynamic warm-up
5 minutes of alternating TGUs
2 minute rest
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
5 minutes of alternating TGUs
2 minute rest
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 26, 2013
Happy Thanksgiving
No posts this week for the Thanksgiving break. We will start back up December 2nd. Enjoy the time with family and friends. We are thankful for kettlebells!
November 22, 2013
112213
Week 3: RKC Minimum Day 4
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
November 21, 2013
112113
Week 3: RKC Minimum Day 3
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
40 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
40 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 19, 2013
November 18, 2013
111813
Week 3: RKC Minimum Day 1
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 15, 2013
111513
Week 2: RKC Minimum Day 4
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
November 14, 2013
111413
Week 3: RKC Minimum Day 4
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 30 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 30 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 12, 2013
111213
Week 2: RKC Minimum Day 2
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
Special challenge: Try doing this working at 08:09:10
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
Special challenge: Try doing this working at 08:09:10
November 11, 2013
111113
Week 2: RKC Minimum Day 1
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 8, 2013
November 7, 2013
110713
Week 1: RKC Minimum Day 3
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 5, 2013
November 4, 2013
110413
Week 1: RKC Minimum Day 1
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
4-Week Minimum to 8-Week Rite of Passage
Starting on 11/4/13 we'll be going through four weeks of the RKC Minimum to eight weeks of the RKC Rite of Passage. Record your progress as we go along and see how much you obtain in this time!
November 1, 2013
October 30, 2013
103013
Three rounds, 15-12-and 9 reps, for time of:
Double kettlebell thrusters (2 x 53 pounds)
35 pound kettlebell weighted pull-ups
Use a belt or hold the kettlebell over one foot
Double kettlebell thrusters (2 x 53 pounds)
35 pound kettlebell weighted pull-ups
Use a belt or hold the kettlebell over one foot
October 28, 2013
October 25, 2013
102513
Complete as many rounds as possible in 15 minutes of:
Double kettlebell push-press, 7 reps
Double kettlebell clean, 10 reps
Double kettlebell deadlift, 15 reps
Use two heavy kettlebells up to 53 pounds (1.5pd)
Double kettlebell push-press, 7 reps
Double kettlebell clean, 10 reps
Double kettlebell deadlift, 15 reps
Use two heavy kettlebells up to 53 pounds (1.5pd)
October 23, 2013
October 21, 2013
102113
Steve Maxwell 300-Inspired Workout
Without rest between exercises, perform 300 reps total of the following moves:
25 pull-ups
50 push-ups on rings (or push-up bars, or the handles of two kettlebells)
50 jumps on a 24-inch box
50 floor-wipers
50 single one-arm clean and presses with a 16 kg kettlebell
25 body-weight rows
50 deck squats
For floor wipers SM option: hold the Olympic bar over your chest with a 10 lb. plate on either side, with arms locked as if doing a bench press. Keep your legs straight and vertical, touch your feet to one plate, then over to the other plate. Rotate back-and-forth.
For floor wipers kettlebell option: hold two 16 kg kettlebells in the floor press up position, keeping legs straight and vertical, go as far as possible towards the floor on one side, then over to the other side rotating back-and-forth.
Without rest between exercises, perform 300 reps total of the following moves:
25 pull-ups
50 push-ups on rings (or push-up bars, or the handles of two kettlebells)
50 jumps on a 24-inch box
50 floor-wipers
50 single one-arm clean and presses with a 16 kg kettlebell
25 body-weight rows
50 deck squats
For floor wipers SM option: hold the Olympic bar over your chest with a 10 lb. plate on either side, with arms locked as if doing a bench press. Keep your legs straight and vertical, touch your feet to one plate, then over to the other plate. Rotate back-and-forth.
For floor wipers kettlebell option: hold two 16 kg kettlebells in the floor press up position, keeping legs straight and vertical, go as far as possible towards the floor on one side, then over to the other side rotating back-and-forth.
October 18, 2013
101813
5 minutes of TGUs
5x5 Double KB front squats
Rest no more than 2 minutes between each set of front squats
5x5 Double KB front squats
Rest no more than 2 minutes between each set of front squats
October 16, 2013
October 14, 2013
October 11, 2013
October 9, 2013
100913
22-Minute Single Kettlebell Warrior Workout:
1 and 2: Around the body pass, one minute clockwise, one minute counter-clockwise
3 and 4: Halos, one minute clockwise, one minute counter-clockwise
5 and 6: Figure 8s, one minute one direction, one minute other direction
7: Good Morning Stretch
8: Windmills, left arm.
9: Squatting around body pass, one direction.
10: Windmills, right arm.
11: Squatting around body pass, other direction.
12: One-arm swing, left arm.
13: TGU, left arm.
14: One-arm swing, right arm.
15: TGU, right arm.
16: Side lunge.
17 and 18: Snatch, one minute left arm, one minute right arm.
19 and 20: Clean and press, one minute left arm, one minute right arm.
21: Swing-catch-squat.
22: Deck squats.
See the title link for explanations.
1 and 2: Around the body pass, one minute clockwise, one minute counter-clockwise
3 and 4: Halos, one minute clockwise, one minute counter-clockwise
5 and 6: Figure 8s, one minute one direction, one minute other direction
7: Good Morning Stretch
8: Windmills, left arm.
9: Squatting around body pass, one direction.
10: Windmills, right arm.
11: Squatting around body pass, other direction.
12: One-arm swing, left arm.
13: TGU, left arm.
14: One-arm swing, right arm.
15: TGU, right arm.
16: Side lunge.
17 and 18: Snatch, one minute left arm, one minute right arm.
19 and 20: Clean and press, one minute left arm, one minute right arm.
21: Swing-catch-squat.
22: Deck squats.
See the title link for explanations.
October 7, 2013
100713
Perform 15 seconds, 20 seconds, then 30 seconds of each exercise in the following sequence, resting 60 seconds between rounds:
Goblet squats
Push-ups on a single kettlebell
2-arm swings
For the first round, do 15 seconds of goblet squats, then 15 seconds of push-ups, then 15 seconds of one-arm swings, then rest 60 seconds. Use this methodology for the 20 second and 30 second rounds.
From: http://breakingmuscle.com/kettlebells/kettlebell-circuits-for-mma-bjj-and-martial-arts
Goblet squats
Push-ups on a single kettlebell
2-arm swings
For the first round, do 15 seconds of goblet squats, then 15 seconds of push-ups, then 15 seconds of one-arm swings, then rest 60 seconds. Use this methodology for the 20 second and 30 second rounds.
From: http://breakingmuscle.com/kettlebells/kettlebell-circuits-for-mma-bjj-and-martial-arts
October 5, 2013
New Schedule
Because of a new training schedule in martial arts by the author, the blog schedule will change accordingly due to less need for conditioning training with kettlebells.
The blog will take on a Monday, Wednesday, Friday schedule with possible Saturday workouts. It is highly encouraged for readers of the blog to also take up new activities.
The blog will take on a Monday, Wednesday, Friday schedule with possible Saturday workouts. It is highly encouraged for readers of the blog to also take up new activities.
100513
As many rounds in 10 minutes of:
5 renegade rows, each side
5 double kettlebell thrusters
Use a set of medium weight kettlebells
5 renegade rows, each side
5 double kettlebell thrusters
Use a set of medium weight kettlebells
October 2, 2013
100213
A1: 5 minutes of half TGUs, alterating sides for each half TGU
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side
Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.
From our 6-Week Kettlebell Rehabilitation Plan.
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side
Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.
From our 6-Week Kettlebell Rehabilitation Plan.
October 1, 2013
100113
6 rounds for time:
6 double kettlebell thrusters (2 x 1pd)
6 double kettlebell cleans (2 x 1.5pd)
6 double kettlebell deadlifts (2 x 2pd)
6 double kettlebell thrusters (2 x 1pd)
6 double kettlebell cleans (2 x 1.5pd)
6 double kettlebell deadlifts (2 x 2pd)
September 30, 2013
September 29, 2013
The Kettlebell 6-Week Rehabilitation Plan
Based on information from Functional Movement Systems and various other internet resources, we are presenting a 6-week rehabilitation program in one post to help those who need to fix muscular balance and strength issues. Think of this program as a way to prevent future injury.
This program is stand-alone, and one should not do the posted workout of the day from the site while completing the program. Anyone can use this program as a cycle in their training programming and come back to normal training stronger and ready to tackle the next challenge. Do not mistake easier or short for lack of training. Most people over-train and do not let their body rest properly. That being said, this program is not easy by any means.
Use a weight appropriate to your skill level, beginners should use a lighter kettlebell, with more advanced practitioners should use a heavier kettlebell. By no means should you use heavier than a 1.5-pood (53-pound) kettlebell for any of these exercises. This is rehabilitation and injury prevention, not for strength gains.
For continued results, once a week after Week Six, throw in one of the workouts into your training program. Remember, when all else fails, your best bet when needing a quick and effective workout: alternating sides for TGUs for 5 minutes. If there is still an imbalance, continue with this program as needed, or if the imbalance is corrected, do the same amount of reps on each side.
It is also encouraged to do two Mobility WOD exercises after each session, focusing on problem areas.
The Workouts
Workout A
A1: 5 x TGU Roll to Press Active Straight Leg Raise, weak side
A2: 3 x TGU Roll to Press Active Straight Leg Raise, strong side
B1: 5 x Deadlift Double Leg Single Arm with KB, weak side
B2: 3 x Deadlift Double Leg Single Arm with KB, strong side
C1: 5 x KB Chop and Lift, weak side
C2: 3 x KB Chop and Lift, strong side
D1: 3 x 25 Double Arm KB Swings, resting 30 seconds between each set of 25
Do 2 rounds of A, 2 rounds of B, 2 rounds of C, then 1 round of D. Rest 1 minute between each round.
Workout B
A1: 5 minutes of TGUs, alternating sides for each TGU
B1: 5 x Contra-Lateral Single Leg Deadlift, weak side
B2: 3 x Contra-Lateral Single Leg Deadlift, strong side
C1: 3 x 25 Double Arm KB Swings with Towel, resting 1 minute between sets
Rest 3 minutes between A, B, and C. Do 5 rounds of B, resting 1 minute between rounds.
Workout C
A1: 10 x Pushup Walkout
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 5 x Overhead Reverse Lunge, weak side
C2: 3 x Overhead Reverse Lunge, strong side
Rest 2 minutes between A and B. Do 3 rounds of C, resting 1 minute between each side.
Workout D
A1: 5 x 5 Deadlift Double Leg Double Arm with Two KB, rest 2 minutes between sets
B1: 15 x KB Wood Chop, weak side
B2: 10 x KB Wood Chop, strong side
C1: 6 x 18 Single Arm KB Swings (3 sets each side), resting 30 between each side
Rest 2 minutes between A, B, and C. Do 2 rounds of B, resting 1 minute between each side.
Workout E
A1: 5 minutes of half TGUs, alterating sides for each half TGU
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side
Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.
Workout F
A1: 5 x Kettlebell Lateral Deadlift, weak side
A2: 3 x Kettlebell Lateral Deadlift, strong side
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 3 x 3 Kettlebell Side Press (each side), rest 30 seconds between sides
Rest 2 minutes between A, B, and C. Do 3 rounds of A, resting 1 minute between each round.
The Program
Week One
Monday: A
Wednesday: B
Friday: C
Week Two
Monday: D
Wednesday: E
Friday: F
Week Three
Monday: C
Wednesday: B
Friday: A
Week Four
Monday: F
Wednesday: E
Friday: D
Week Five
Monday: B
Wednesday: C
Friday: A
Week Six
Monday: E
Wednesday: F
Friday: D
This program is stand-alone, and one should not do the posted workout of the day from the site while completing the program. Anyone can use this program as a cycle in their training programming and come back to normal training stronger and ready to tackle the next challenge. Do not mistake easier or short for lack of training. Most people over-train and do not let their body rest properly. That being said, this program is not easy by any means.
Use a weight appropriate to your skill level, beginners should use a lighter kettlebell, with more advanced practitioners should use a heavier kettlebell. By no means should you use heavier than a 1.5-pood (53-pound) kettlebell for any of these exercises. This is rehabilitation and injury prevention, not for strength gains.
For continued results, once a week after Week Six, throw in one of the workouts into your training program. Remember, when all else fails, your best bet when needing a quick and effective workout: alternating sides for TGUs for 5 minutes. If there is still an imbalance, continue with this program as needed, or if the imbalance is corrected, do the same amount of reps on each side.
It is also encouraged to do two Mobility WOD exercises after each session, focusing on problem areas.
The Workouts
Workout A
A1: 5 x TGU Roll to Press Active Straight Leg Raise, weak side
A2: 3 x TGU Roll to Press Active Straight Leg Raise, strong side
B1: 5 x Deadlift Double Leg Single Arm with KB, weak side
B2: 3 x Deadlift Double Leg Single Arm with KB, strong side
C1: 5 x KB Chop and Lift, weak side
C2: 3 x KB Chop and Lift, strong side
D1: 3 x 25 Double Arm KB Swings, resting 30 seconds between each set of 25
Do 2 rounds of A, 2 rounds of B, 2 rounds of C, then 1 round of D. Rest 1 minute between each round.
Workout B
A1: 5 minutes of TGUs, alternating sides for each TGU
B1: 5 x Contra-Lateral Single Leg Deadlift, weak side
B2: 3 x Contra-Lateral Single Leg Deadlift, strong side
C1: 3 x 25 Double Arm KB Swings with Towel, resting 1 minute between sets
Rest 3 minutes between A, B, and C. Do 5 rounds of B, resting 1 minute between rounds.
Workout C
A1: 10 x Pushup Walkout
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 5 x Overhead Reverse Lunge, weak side
C2: 3 x Overhead Reverse Lunge, strong side
Rest 2 minutes between A and B. Do 3 rounds of C, resting 1 minute between each side.
Workout D
A1: 5 x 5 Deadlift Double Leg Double Arm with Two KB, rest 2 minutes between sets
B1: 15 x KB Wood Chop, weak side
B2: 10 x KB Wood Chop, strong side
C1: 6 x 18 Single Arm KB Swings (3 sets each side), resting 30 between each side
Rest 2 minutes between A, B, and C. Do 2 rounds of B, resting 1 minute between each side.
Workout E
A1: 5 minutes of half TGUs, alterating sides for each half TGU
B1: 5 x 5 Kettlebell Goblet Squat, rest 1 minute between sets
C1: 5 x Kettlebell Windmills, weak side
C2: 3 x Kettlebell Windmills, strong side
Rest 2 minutes between A, B, and C. Do 3 rounds of C, resting 1 minute between rounds.
Workout F
A1: 5 x Kettlebell Lateral Deadlift, weak side
A2: 3 x Kettlebell Lateral Deadlift, strong side
B1: 5 x 5 Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with KB, rest 2 minutes between sets
C1: 3 x 3 Kettlebell Side Press (each side), rest 30 seconds between sides
Rest 2 minutes between A, B, and C. Do 3 rounds of A, resting 1 minute between each round.
The Program
Week One
Monday: A
Wednesday: B
Friday: C
Week Two
Monday: D
Wednesday: E
Friday: F
Week Three
Monday: C
Wednesday: B
Friday: A
Week Four
Monday: F
Wednesday: E
Friday: D
Week Five
Monday: B
Wednesday: C
Friday: A
Week Six
Monday: E
Wednesday: F
Friday: D
September 28, 2013
September 27, 2013
092713
Kettlebell Deck of Cards:
Hearts – Snatches
Diamonds – Push press
Clubs – Squats (hold the bell at your chest)
Spades – 1 arm rows
Aces – 12 reps
The Joker – 12 burpees (with a push up and jump)
Split your reps up between arms.
Hearts – Snatches
Diamonds – Push press
Clubs – Squats (hold the bell at your chest)
Spades – 1 arm rows
Aces – 12 reps
The Joker – 12 burpees (with a push up and jump)
Split your reps up between arms.
September 25, 2013
September 24, 2013
September 23, 2013
September 21, 2013
September 20, 2013
092013
As many rounds as possible in 15 minutes of:
6 snatches left arm in 15 seconds
Rest 15 seconds
6 snatches right arm in 15 seconds
Rest 15 seconds
If unable to complete 6 snatches with either arm in 15 seconds, stop for the day and score the total number of completed rounds.
6 snatches left arm in 15 seconds
Rest 15 seconds
6 snatches right arm in 15 seconds
Rest 15 seconds
If unable to complete 6 snatches with either arm in 15 seconds, stop for the day and score the total number of completed rounds.
September 18, 2013
September 17, 2013
September 16, 2013
September 13, 2013
September 11, 2013
September 10, 2013
September 9, 2013
September 7, 2013
September 6, 2013
090613
3 rounds of the following:
5 double KB swing
5 double KB clean
5 double KB high pull
5 double KB snatch
5 double KB swing
5 double KB clean
5 double KB high pull
5 double KB snatch
September 4, 2013
September 3, 2013
090313
5 rounds of the following complex with two medium weight kettlebells:
5 renegade rows
5 windmills each side
5 front squats
Rest 2 min per round
5 renegade rows
5 windmills each side
5 front squats
Rest 2 min per round
September 2, 2013
August 31, 2013
August 30, 2013
August 28, 2013
082813
3 rounds of:
A1: 5 x KB reverse overhead lunge (each side)
A2: 5 x KB suitcase deadlift (each side)
A3: Rest 2 minute
Rest 5 minutes
3 rounds of:
B1: 5 x KB side press (each side)
B2: 5 x KB windmill (each side)
B3: Rest 2 minute
A1: 5 x KB reverse overhead lunge (each side)
A2: 5 x KB suitcase deadlift (each side)
A3: Rest 2 minute
Rest 5 minutes
3 rounds of:
B1: 5 x KB side press (each side)
B2: 5 x KB windmill (each side)
B3: Rest 2 minute
August 27, 2013
August 26, 2013
August 24, 2013
082413
CC: push-ups
Complete 8 rounds of 20 seconds of work/10 seconds of rest of each:
KB swings
Renegade rows
Thrusters
KB Sit ups
Rest 2 minutes between each exercise.
Complete 8 rounds of 20 seconds of work/10 seconds of rest of each:
KB swings
Renegade rows
Thrusters
KB Sit ups
Rest 2 minutes between each exercise.
August 23, 2013
082313
CC: leg raises, squats
10/9/8/7/6/5/4/3/2/1 reps for time of:
double kb deadlift (2pd)
double kb floor press (1.5pd)
double kb clean (1pd)
10/9/8/7/6/5/4/3/2/1 reps for time of:
double kb deadlift (2pd)
double kb floor press (1.5pd)
double kb clean (1pd)
August 22, 2013
August 21, 2013
082113
CC: handstand push-ups
3 rounds, resting 2 minutes between rounds of the following:
5 x double kettlebell floor press
5 x double kettlebell squat
5 x double kettlebell deadlift
3 rounds, resting 2 minutes between rounds of the following:
5 x double kettlebell floor press
5 x double kettlebell squat
5 x double kettlebell deadlift
August 20, 2013
August 19, 2013
August 17, 2013
August 16, 2013
081613
CC: squats
A1: 5 x Double KB Swings
A2: 5 x Renegade rows (each side)
B1: 5 x Double KB thrusters
B2: 5 x Double KB deadlifts
Do 5 rounds of A, resting 30 seconds between rounds, then do 5 rounds of B, resting 30 seconds between rounds.
A1: 5 x Double KB Swings
A2: 5 x Renegade rows (each side)
B1: 5 x Double KB thrusters
B2: 5 x Double KB deadlifts
Do 5 rounds of A, resting 30 seconds between rounds, then do 5 rounds of B, resting 30 seconds between rounds.
August 15, 2013
August 14, 2013
August 13, 2013
August 12, 2013
August 11, 2013
August 10, 2013
081013
CC: push-ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
swings (1.5pd)
burpees
Do 10 swings (2-handed), 10 burpees....all the way down to 1 swing, 1 burpee.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
swings (1.5pd)
burpees
Do 10 swings (2-handed), 10 burpees....all the way down to 1 swing, 1 burpee.
August 9, 2013
080913
CC: squats
USSS Kettlebell Snatch Test
from Pavel in "Enter the Kettlebell"
As many snatches as possible with your heaviest (up to 1.5pd) kettlebell in 10 min
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
USSS Kettlebell Snatch Test
from Pavel in "Enter the Kettlebell"
As many snatches as possible with your heaviest (up to 1.5pd) kettlebell in 10 min
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
August 8, 2013
080813
CC: leg raises
10 minutes of alternating TGUs
Really work on form and pause for a second after each transition between stable platforms.
10 minutes of alternating TGUs
Really work on form and pause for a second after each transition between stable platforms.
August 7, 2013
August 6, 2013
080613
CC: bridges
Wolverine
As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch
Use two 35# (1pd) kettlebells
Wolverine
As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch
Use two 35# (1pd) kettlebells
August 5, 2013
080513
CC: pull-ups
C&P Progression
As many rounds as possible in 3 minutes of:
5 swings R
5 snatches R
5 swings L
5 snatches L
C&P Progression
As many rounds as possible in 3 minutes of:
5 swings R
5 snatches R
5 swings L
5 snatches L
August 4, 2013
August 3, 2013
080312
CC: push-ups
Practice some kettlebell juggling! We suggest being over GRASS when first starting out. Try the basic forward and backward flip.
Practice some kettlebell juggling! We suggest being over GRASS when first starting out. Try the basic forward and backward flip.
August 2, 2013
080213
CC: squats
Colossus
3 rounds of:
5 x Double KB Front Squats
5 x Overhead reverse lunges, left side
5 x Overhead reverse lunges, right side
10 x Double KB deadlift
Rest 1 minute between rounds.
This is our 100th post on Kettlebell Workouts, including active rest days. We'll be with you for hundreds more!
Colossus
3 rounds of:
5 x Double KB Front Squats
5 x Overhead reverse lunges, left side
5 x Overhead reverse lunges, right side
10 x Double KB deadlift
Rest 1 minute between rounds.
This is our 100th post on Kettlebell Workouts, including active rest days. We'll be with you for hundreds more!
August 1, 2013
July 31, 2013
073113
AM CC: handstand push-ups
PM: The Back Breaker
3 rounds for time:
500m row
10 Bent-over rows (5 each side with 1.5pd)
10 Renegade rows (5 each side with 1pd)
PM: The Back Breaker
3 rounds for time:
500m row
10 Bent-over rows (5 each side with 1.5pd)
10 Renegade rows (5 each side with 1pd)
July 30, 2013
073013
AM CC: bridges
PM:
A1: 10 H2H swings
A2: 10 H2H high pulls
B1: 20m overhead walk (10m down and back, switching arms)
B2: 10 goblet squats
Do 3 rounds of A resting 30 seconds between rounds, then do the same with B.
PM:
A1: 10 H2H swings
A2: 10 H2H high pulls
B1: 20m overhead walk (10m down and back, switching arms)
B2: 10 goblet squats
Do 3 rounds of A resting 30 seconds between rounds, then do the same with B.
July 29, 2013
072913
AM CC: pull-ups
PM: KB C&P Progression
3 minutes of KB Snatches (alternate arms as necessary)
PM: KB C&P Progression
3 minutes of KB Snatches (alternate arms as necessary)
July 28, 2013
July 27, 2013
072713
A1: 5 x double KB squat
A2: 5 x squat jumps
B1: 10 x double KB swing
B2: 10 x mountain climbers
Do 5 rounds of A1 and A2, resting 20 seconds between rounds. Do 5 rounds of B1 and B2, resting 30 seconds between rounds.
A2: 5 x squat jumps
B1: 10 x double KB swing
B2: 10 x mountain climbers
Do 5 rounds of A1 and A2, resting 20 seconds between rounds. Do 5 rounds of B1 and B2, resting 30 seconds between rounds.
July 26, 2013
072613
AM CC: handstand push-ups, bridges
PM: Kettlebell Tabata Hell #3 - Renegade rows!
8 rounds of 20 sec work/10 sec rest using heaviest kettlebells available. Alternate each side during the work interval. Score is the total amount of reps divided by 8. Alternate as necessary.
PM: Kettlebell Tabata Hell #3 - Renegade rows!
8 rounds of 20 sec work/10 sec rest using heaviest kettlebells available. Alternate each side during the work interval. Score is the total amount of reps divided by 8. Alternate as necessary.
July 25, 2013
July 24, 2013
072413
AM CC: pull-ups, squats
PM:
5x5 Windmill (each side), resting 2 min between sets
5x5 Double KB suitcase deadlifts (go heavy), resting 2 min between sets
PM:
5x5 Windmill (each side), resting 2 min between sets
5x5 Double KB suitcase deadlifts (go heavy), resting 2 min between sets
July 23, 2013
July 22, 2013
072213
AM CC: push-ups, leg raises
PM: KB C&P Progression
Rest 5 minutes
4 minutes KB Snatches (alternate arms as necessary to keep from resting)
PM: KB C&P Progression
Rest 5 minutes
4 minutes KB Snatches (alternate arms as necessary to keep from resting)
July 21, 2013
July 20, 2013
072013
5 rounds (not for time) using one KB of the following:
5 x KB Front Squat L
5 x KB Front Squat R
5 x KB Reverse Lunge (with KB overhead) L
5 x KB Reverse Lunge (with KB overhead) R
Rest 3 minutes
See the reverse lunge below:
5 x KB Front Squat L
5 x KB Front Squat R
5 x KB Reverse Lunge (with KB overhead) L
5 x KB Reverse Lunge (with KB overhead) R
Rest 3 minutes
See the reverse lunge below:
July 19, 2013
071913
AM CC: HSPU, bridges
PM: Kettlebell Tabata Hell #2 - KB SNATCH!
8 rounds of 20 sec work/10 sec rest using heaviest kettlebell available. Score is the total amount of reps divided by 8. Alternate as necessary.
PM: Kettlebell Tabata Hell #2 - KB SNATCH!
8 rounds of 20 sec work/10 sec rest using heaviest kettlebell available. Score is the total amount of reps divided by 8. Alternate as necessary.
July 18, 2013
July 17, 2013
071713
AM CC: pull-ups, squats
PM:
5 rounds (not for time) of:
5 x windmill (each side)
Rest 1 minute
5 x renegade row (each side)
Rest 1 minute
PM:
5 rounds (not for time) of:
5 x windmill (each side)
Rest 1 minute
5 x renegade row (each side)
Rest 1 minute
July 16, 2013
071613
This workout is by Kettlebell Bombshell.
10 rounds of the following complex (use 2 kettlebells):
Clean
Jerk
Jump to Plank
Push-up
Renegade Row (each side)
Suitcase Deadlift
See the explanation:
Mobility: shoulders & chest
10 rounds of the following complex (use 2 kettlebells):
Clean
Jerk
Jump to Plank
Push-up
Renegade Row (each side)
Suitcase Deadlift
See the explanation:
Mobility: shoulders & chest
July 15, 2013
July 14, 2013
July 13, 2013
071313
AM CC: Push-ups
PM: Kettlebell Tabata Hell #1
8 rounds of 20 seconds of work followed by 10 seconds of rest (8 x 20:10) of the following:
Double KB swings
Renegade rows
Double KB front squats
KB Seesaw presses
Rest 2 minutes between exercises.
Mobility: pick your poison
PM: Kettlebell Tabata Hell #1
8 rounds of 20 seconds of work followed by 10 seconds of rest (8 x 20:10) of the following:
Double KB swings
Renegade rows
Double KB front squats
KB Seesaw presses
Rest 2 minutes between exercises.
Mobility: pick your poison
July 12, 2013
071213
AM CC: Squats
PM: As many double KB long cycle clean and jerks as possible in 10 minutes.
Mobility: Find some nagging areas and work on flossing and pressure waving the trigger points out.
PM: As many double KB long cycle clean and jerks as possible in 10 minutes.
Mobility: Find some nagging areas and work on flossing and pressure waving the trigger points out.
July 11, 2013
July 10, 2013
071013
AM CC: handstand push-ups
PM:
5 rounds (not for time) using your heaviest kettlebell:
5 x Double KB Squats
Rest 1 minute
5 x Renegade Rows
Rest 1 minute
Try to keep a count of 3 seconds for both the concentric and eccentric parts. Pause for a second at maximum extension and contraction.
Mobility: squat position, hips
PM:
5 rounds (not for time) using your heaviest kettlebell:
5 x Double KB Squats
Rest 1 minute
5 x Renegade Rows
Rest 1 minute
Try to keep a count of 3 seconds for both the concentric and eccentric parts. Pause for a second at maximum extension and contraction.
Mobility: squat position, hips
July 9, 2013
070913
AM CC: bridges
PM:
5 rounds for time:
Run 200m
40 2A-swings (1pd)
Mobility: shoulder positions
PM:
5 rounds for time:
Run 200m
40 2A-swings (1pd)
Mobility: shoulder positions
July 8, 2013
070813
AM CC: pull-ups
PM: KB C&P Progression
Mobility: Get out the roller and work your entire body.
PM: KB C&P Progression
Mobility: Get out the roller and work your entire body.
July 7, 2013
July 6, 2013
070613
6, 5, 4, 3, 2, 1 of the following:
Snatch (each side)
Press (each side)
Swing
Clean (each side)
Front squat (each side)
Do 6 of each exercise, then 5 of each...all the way to 1 of each. If it says "each side" then do the reps on the weak side, then strong side before beginning the next movement.
Snatch (each side)
Press (each side)
Swing
Clean (each side)
Front squat (each side)
Do 6 of each exercise, then 5 of each...all the way to 1 of each. If it says "each side" then do the reps on the weak side, then strong side before beginning the next movement.
July 5, 2013
070513
AM CC: handstand push-ups, bridges
PM: KB C&J Progression
Mobility: pick 3 positions you are having trouble with and work on them!
PM: KB C&J Progression
Mobility: pick 3 positions you are having trouble with and work on them!
July 4, 2013
070413
Active Rest Day. Enjoy family!
IN CONGRESS, July 4, 1776.
The unanimous Declaration of the thirteen united States of America,
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, --That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.--Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.
He has refused his Assent to Laws, the most wholesome and necessary for the public good.
He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.
He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.
He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.
He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.
He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.
He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.
He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.
He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries.
He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance.
He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.
He has affected to render the Military independent of and superior to the Civil power.
He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:
For Quartering large bodies of armed troops among us:
For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States:
For cutting off our Trade with all parts of the world:
For imposing Taxes on us without our Consent:
For depriving us in many cases, of the benefits of Trial by Jury:
For transporting us beyond Seas to be tried for pretended offences
For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:
For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:
For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.
He has abdicated Government here, by declaring us out of his Protection and waging War against us.
He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.
He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.
He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.
He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.
In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.
Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.
We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.
The 56 signatures on the Declaration appear in the positions indicated:
Column 1
Georgia:
Button Gwinnett
Lyman Hall
George Walton
Column 2
North Carolina:
William Hooper
Joseph Hewes
John Penn
South Carolina:
Edward Rutledge
Thomas Heyward, Jr.
Thomas Lynch, Jr.
Arthur Middleton
Column 3
Massachusetts:
John Hancock
IN CONGRESS, July 4, 1776.
The unanimous Declaration of the thirteen united States of America,
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, --That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.--Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.
He has refused his Assent to Laws, the most wholesome and necessary for the public good.
He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.
He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.
He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.
He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.
He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.
He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.
He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.
He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries.
He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance.
He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.
He has affected to render the Military independent of and superior to the Civil power.
He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:
For Quartering large bodies of armed troops among us:
For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States:
For cutting off our Trade with all parts of the world:
For imposing Taxes on us without our Consent:
For depriving us in many cases, of the benefits of Trial by Jury:
For transporting us beyond Seas to be tried for pretended offences
For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:
For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:
For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.
He has abdicated Government here, by declaring us out of his Protection and waging War against us.
He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.
He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.
He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.
He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.
In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.
Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.
We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.
The 56 signatures on the Declaration appear in the positions indicated:
Column 1
Georgia:
Button Gwinnett
Lyman Hall
George Walton
Column 2
North Carolina:
William Hooper
Joseph Hewes
John Penn
South Carolina:
Edward Rutledge
Thomas Heyward, Jr.
Thomas Lynch, Jr.
Arthur Middleton
Column 3
Massachusetts:
John Hancock
Maryland:
Samuel Chase
William Paca
Thomas Stone
Charles Carroll of Carrollton
Virginia:
George Wythe
Richard Henry Lee
Thomas Jefferson
Benjamin Harrison
Thomas Nelson, Jr.
Francis Lightfoot Lee
Carter Braxton
Column 4
Pennsylvania:
Robert Morris
Benjamin Rush
Benjamin Franklin
John Morton
George Clymer
James Smith
George Taylor
James Wilson
George Ross
Delaware:
Caesar Rodney
George Read
Thomas McKean
Column 5
New York:
William Floyd
Philip Livingston
Francis Lewis
Lewis Morris
New Jersey:
Richard Stockton
John Witherspoon
Francis Hopkinson
John Hart
Abraham Clark
Column 6
New Hampshire:
Josiah Bartlett
William Whipple
William Paca
Thomas Stone
Charles Carroll of Carrollton
Virginia:
George Wythe
Richard Henry Lee
Thomas Jefferson
Benjamin Harrison
Thomas Nelson, Jr.
Francis Lightfoot Lee
Carter Braxton
Column 4
Pennsylvania:
Robert Morris
Benjamin Rush
Benjamin Franklin
John Morton
George Clymer
James Smith
George Taylor
James Wilson
George Ross
Delaware:
Caesar Rodney
George Read
Thomas McKean
Column 5
New York:
William Floyd
Philip Livingston
Francis Lewis
Lewis Morris
New Jersey:
Richard Stockton
John Witherspoon
Francis Hopkinson
John Hart
Abraham Clark
Column 6
New Hampshire:
Josiah Bartlett
William Whipple
Massachusetts:
Samuel Adams
John Adams
Robert Treat Paine
Elbridge Gerry
Rhode Island:
Stephen Hopkins
William Ellery
Connecticut:
Roger Sherman
Samuel Huntington
William Williams
Oliver Wolcott
Samuel Adams
John Adams
Robert Treat Paine
Elbridge Gerry
Rhode Island:
Stephen Hopkins
William Ellery
Connecticut:
Roger Sherman
Samuel Huntington
William Williams
Oliver Wolcott
New Hampshire:
Matthew Thornton
Matthew Thornton
July 3, 2013
070313
AM CC: pull-ups, squats
PM: From Patrick Lynn of Chronicles of Strength
Double swing x 10 reps
Double snatch x 10 reps
Double clean and press x 10 reps
Double front squat x 10 reps
Push ups on the bells x 10 reps
http://www.youtube.com/watch?v=7sdAJqY-lE4
PM: From Patrick Lynn of Chronicles of Strength
Double swing x 10 reps
Double snatch x 10 reps
Double clean and press x 10 reps
Double front squat x 10 reps
Push ups on the bells x 10 reps
http://www.youtube.com/watch?v=7sdAJqY-lE4
July 2, 2013
070213
A1: 2A-Swings x 10
A2: 1A-Snatch x 10 (each side)
B1: Double KB Front Squat x 10
B2: 1A-C&P x 20 (each side)
Do 6 rounds of A, resting 2 minutes between rounds. Then do 6 rounds of B, resting 2 minutes between rounds. Use a medium weight bell.
Mobility: shoulders (front, side, back)
A2: 1A-Snatch x 10 (each side)
B1: Double KB Front Squat x 10
B2: 1A-C&P x 20 (each side)
Do 6 rounds of A, resting 2 minutes between rounds. Then do 6 rounds of B, resting 2 minutes between rounds. Use a medium weight bell.
Mobility: shoulders (front, side, back)
July 1, 2013
070113
AM CC: Push-ups, leg raises
PM: 2-2-2-2-2 TGUs
Warm up to 2 of your heaviest kettlebell TGUs, one on each side. Start with the weak side.
Mobility: squat position
PM: 2-2-2-2-2 TGUs
Warm up to 2 of your heaviest kettlebell TGUs, one on each side. Start with the weak side.
Mobility: squat position
June 30, 2013
063013
Active rest day! I'll be out on the beaches of Florida!
Mobility: pick your three worst positions and work on making them stable!
Mobility: pick your three worst positions and work on making them stable!
June 29, 2013
062913
5 minutes of alternating TGUs
KB C&J Progression
Mobility: neck, shoulders (front, back, sides)
KB C&J Progression
Mobility: neck, shoulders (front, back, sides)
June 28, 2013
062813
AM CC: Handstand Push-Ups, Bridges
PM:
5 rounds of:
5 x KB snatch each side
5 x KB jerk each side
5 x KB clean each side
5 x KB swing each side
Rest 1 minute
Mobility: lower back, glutes, hip flexors
PM:
5 rounds of:
5 x KB snatch each side
5 x KB jerk each side
5 x KB clean each side
5 x KB swing each side
Rest 1 minute
Mobility: lower back, glutes, hip flexors
June 27, 2013
062713
Active rest day. If it is nice in your area go swimming outside!
Mobility: ankles, calves, knees
Mobility: ankles, calves, knees
June 26, 2013
062613
AM CC: Pull-ups, Squats
PM:
USSS Kettlebell Snatch Test
from Pavel in "Enter the Kettlebell"
As many snatches as possible with your heaviest (up to 1.5pd) kettlebell in 10 minutes
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
Mobility: where it hurts!
PM:
USSS Kettlebell Snatch Test
from Pavel in "Enter the Kettlebell"
As many snatches as possible with your heaviest (up to 1.5pd) kettlebell in 10 minutes
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
Mobility: where it hurts!
June 25, 2013
062513
5 min of alternating TGUs
5 min of alternating swings
5 min of alternating TGUs
5 min of alternating swings
Mobility: wrists, forearms, bottom of feet
5 min of alternating swings
5 min of alternating TGUs
5 min of alternating swings
Mobility: wrists, forearms, bottom of feet
June 24, 2013
June 23, 2013
June 22, 2013
June 21, 2013
062113
AM CC: Handstand Push-Ups, Bridges
PM:
1 minute of alternating swings
Run 400m
1 minute of alternating snatches
Run 400m
1 minute of squat jumps
Run 400m
1 minute of alternating cleans
Run 400m
Mobility: whatever hurts the most!
PM:
1 minute of alternating swings
Run 400m
1 minute of alternating snatches
Run 400m
1 minute of squat jumps
Run 400m
1 minute of alternating cleans
Run 400m
Mobility: whatever hurts the most!
June 20, 2013
062013
Wolverine
As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch
Mobility: Lower back, glutes, hamstrings
As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch
Mobility: Lower back, glutes, hamstrings
June 19, 2013
061913
AM CC: Pull-ups, Squats
PM: KB C&P Progression
Mobility: chest, shoulders (front and back)
We apologize this one was so late!
PM: KB C&P Progression
Mobility: chest, shoulders (front and back)
We apologize this one was so late!
June 18, 2013
June 17, 2013
061713
Push-ups 3 x max reps
Rest 5 minutes
KB C&P Progression
Mobility: Ankles and calves (both tacking and positioning)
Rest 5 minutes
KB C&P Progression
Mobility: Ankles and calves (both tacking and positioning)
June 16, 2013
June 15, 2013
June 14, 2013
061413
A1: Double Seated Military Press
A2: KB Pull-Up
B1: Double KB Front Squat
B2: Double KB Swing
C: Hanging Leg Raises
Do A-1 and A-2 back to back with 1 minute of rest between each until you have done 5 sets of 5 reps. Then do the same for B1 and B2. Follow up with C for 5x5, allowing 2 minutes of rest between sets.
A2: KB Pull-Up
B1: Double KB Front Squat
B2: Double KB Swing
C: Hanging Leg Raises
Do A-1 and A-2 back to back with 1 minute of rest between each until you have done 5 sets of 5 reps. Then do the same for B1 and B2. Follow up with C for 5x5, allowing 2 minutes of rest between sets.
June 13, 2013
June 12, 2013
061213
Do 3 rounds of the following, ensuring perfect form:
5 x Double KB Squat
Rest 1 minute
5 x Single-leg cross-body deadlift (each side)
Rest 1 minute
5 x Windmills (each side)
Mobility areas: forearms, wrists, hip flexors
5 x Double KB Squat
Rest 1 minute
5 x Single-leg cross-body deadlift (each side)
Rest 1 minute
5 x Windmills (each side)
Mobility areas: forearms, wrists, hip flexors
June 11, 2013
061113
Thor
Using a 1pd/35# kettlebell do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
KB snatches with off hand
KB snatches with main hand
Mobility areas: whatever hurts!
Using a 1pd/35# kettlebell do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
KB snatches with off hand
KB snatches with main hand
Mobility areas: whatever hurts!
June 10, 2013
061013
Do 3 rounds of the following, ensuring perfect form:
5 x DBL KB Press
Rest 1 minute
5 x Weighted Pull-Up (use belt or hold KB by foot)
Rest 1 minute
Mobility areas: Shoulder overhead position, back of shoulders, chest
5 x DBL KB Press
Rest 1 minute
5 x Weighted Pull-Up (use belt or hold KB by foot)
Rest 1 minute
Mobility areas: Shoulder overhead position, back of shoulders, chest
June 9, 2013
060913
As many rounds in 10 minutes of:
Double kettlebell swing
Double kettlebell high pull
Double kettlebell snatch
June 8, 2013
June 7, 2013
060713
Rachel
For time with a medium weight KB:
2000m row
300 1ASW (alternating)
2000m row
For time with a medium weight KB:
2000m row
300 1ASW (alternating)
2000m row
Mobility areas: Lower back, hip flexors, bottom of feet
June 6, 2013
June 5, 2013
June 4, 2013
060413
USSS Kettlebell Snatch Test
from Pavel in Enter the Kettlebell
As many snatches as possible with your heaviest (up to 1.5pd) KB in 10 minutes.
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
Mobility target areas: thoracic spine, shoulders (front and back)
from Pavel in Enter the Kettlebell
As many snatches as possible with your heaviest (up to 1.5pd) KB in 10 minutes.
- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep
Mobility target areas: thoracic spine, shoulders (front and back)
June 3, 2013
June 2, 2013
060213
Active rest! Starting tomorrow, we'll be adding mobilization target areas for the day along with a WOD. You should be working on mobilization daily!
An excellent book on mobilization is Kelly Starret's Becoming a Supple Leopard. Using his methodology, you'll be presented with areas to work on each day!
If you do not own the book (though I highly suggest you do, and no I am not a paid spokesman for the book), you can find examples of mobilization exercises at his blog, http://www.mobilitywod.com/.
An excellent book on mobilization is Kelly Starret's Becoming a Supple Leopard. Using his methodology, you'll be presented with areas to work on each day!
If you do not own the book (though I highly suggest you do, and no I am not a paid spokesman for the book), you can find examples of mobilization exercises at his blog, http://www.mobilitywod.com/.
June 1, 2013
060113
"The Hulk"
10 rounds for time with 2 x 1.5pd kettlebells:
3 double overhead KB press
3 renegade rows (each side)
3 double KBSQ
3 double KB deadlift
10 rounds for time with 2 x 1.5pd kettlebells:
3 double overhead KB press
3 renegade rows (each side)
3 double KBSQ
3 double KB deadlift
May 31, 2013
053113
"Iron Man"
2000m row
200 1.5pd 1ASW (alternate each swing)
100 1pd Presses (50 each side, alternate as needed to keep rest minimal)
50 burpees
25 pull-ups
2000m row
200 1.5pd 1ASW (alternate each swing)
100 1pd Presses (50 each side, alternate as needed to keep rest minimal)
50 burpees
25 pull-ups
May 30, 2013
May 29, 2013
May 28, 2013
052813
Up to 7 rounds of the following sequence (using 2 x 16kg #kettlebell):
A1: Double Clean x 5
A2: Front Squat x 5
A3: Push Press x 5
A4: Front Squat x 5
A5: Push Press x 5
B1: Rest up to 5 min
Notes: Complete A1 through A5 one time each in order, 5 times, then rest two minutes. This is one round. Complete this seven times. When form breaks down...don't continue. Your goal is to work up to 7 rounds.
A1: Double Clean x 5
A2: Front Squat x 5
A3: Push Press x 5
A4: Front Squat x 5
A5: Push Press x 5
B1: Rest up to 5 min
Notes: Complete A1 through A5 one time each in order, 5 times, then rest two minutes. This is one round. Complete this seven times. When form breaks down...don't continue. Your goal is to work up to 7 rounds.
May 27, 2013
May 26, 2013
052613
Another active rest day! Enjoy today with family and friends. If you do anything, just work on mobilization of problem areas.
May 25, 2013
May 24, 2013
052413
KB CP Progression (see label)
Rest 5 min
3 rounds for time:
500m row (400m run)
25 2ASW
25 push-ups
Rest 5 min
3 rounds for time:
500m row (400m run)
25 2ASW
25 push-ups
May 23, 2013
May 22, 2013
052213
Double KB Squats: 10 x 2 per 1:15 (1pd/1.5pd)
Rest 5 min
AMRAP in 10:00 of:
15 squats
10 push-ups
5 pull-ups
Rest 5 min
AMRAP in 10:00 of:
15 squats
10 push-ups
5 pull-ups
May 21, 2013
May 20, 2013
052013
KBCL: 15x3 (per side) every 1:00
Rest 5 minutes
AMRAP in 10:00 of:
200m run
5 KB front squats (each side)
15 sit-ups
Rest 5 minutes
AMRAP in 10:00 of:
200m run
5 KB front squats (each side)
15 sit-ups
May 19, 2013
May 18, 2013
051813
AMRAP in 3:00 of:
3 double KB cleans (1pd/1.5pd)
6 burpees
9 squats
Rest 1 minute after each round. Complete 5 rounds.
3 double KB cleans (1pd/1.5pd)
6 burpees
9 squats
Rest 1 minute after each round. Complete 5 rounds.
May 17, 2013
May 16, 2013
May 15, 2013
051513
Renegade row: 10x3 (each side) per 1:15
Rest 5 minutes
Run as far as possible in 5 minutes, then turn around and run to the starting point.
Rest 5 minutes
Run as far as possible in 5 minutes, then turn around and run to the starting point.
May 14, 2013
May 13, 2013
051313
KBCL: 15 x 3 per 1:00
Rest 5 minutes
Run 400m
25 Pull-ups
Run 400m
30 Push-ups
Run 400m
35 Squats
Run 400m
40 Sit-Ups
Rest 5 minutes
Run 400m
25 Pull-ups
Run 400m
30 Push-ups
Run 400m
35 Squats
Run 400m
40 Sit-Ups
May 12, 2013
May 11, 2013
May 10, 2013
051013
Pull Ups 3 x Max, resting 3 min between sets
Rest 5 minutes
AMRAP in 10:00 of:
400m run
15 push-ups
25 body-weight squats
Rest 5 minutes
AMRAP in 10:00 of:
400m run
15 push-ups
25 body-weight squats
May 9, 2013
May 8, 2013
050813
AMRAP in 8:00 of:
6 Double KB Deadlifts (1.5pd, 2pd)
12 L-sit Pull-Ups (http://www.youtube.com/watch?v=c27h2-DkN9I)
6 Double KB Deadlifts (1.5pd, 2pd)
12 L-sit Pull-Ups (http://www.youtube.com/watch?v=c27h2-DkN9I)
May 7, 2013
050713
Heavy KB SN 5 x 2 (each side) - rest as needed between sets.
AMRAP in 10:00 of:
8 KB 2-Arm Swings, 72/54lbs
10 Jumping Squats
12 Burpees
AMRAP in 10:00 of:
8 KB 2-Arm Swings, 72/54lbs
10 Jumping Squats
12 Burpees
May 6, 2013
050613
Kettlebell Floor Press 5 x 5
- Go heavy and rest 3 minutes between sets except last set
Rest 5 minutes
For time:
100 Alternating 1-Arm Swings
100 Push-ups
100 Squats
100 Sit-Ups
May 5, 2013
May 4, 2013
May 3, 2013
050313
Heavy Cleans : 2 per minute (each side) for 10 minutes
Rest 5 minutes
As many rounds possible in 8:00 of: 15 Clapping Push ups 12 2-Arm Swings, 2pd/1.5pd
Rest 5 minutes
As many rounds possible in 8:00 of: 15 Clapping Push ups 12 2-Arm Swings, 2pd/1.5pd
May 2, 2013
April 30, 2013
050113
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Weak Side
Rest as needed between sets of 5 to maximum of 5 minutes. Try not to rest at all during each set of 5.
Men 1pd (35lbs) / Women .5 pd (18lbs)
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Strong Side
5 Turkish Get Ups Weak Side
5 Turkish Get Ups Weak Side
Rest as needed between sets of 5 to maximum of 5 minutes. Try not to rest at all during each set of 5.
Men 1pd (35lbs) / Women .5 pd (18lbs)
Videos added!
Instructional videos have been added to the side bar to allow proper learning of kettlebell movements. Move those bells!
April 29, 2013
Clean and Press Progression Table
Don't know the clean and jerk progression sequence? Here you go!
1 x (1)
2 x (1)
3 x (1)
4 x (1)
5 x (1)
3 x (1,2)
4 x (1,2)
5 x (1,2)
3 x (1,2,3)
4 x (1,2,3)
5 x (1,2,3)
3 x (1,2,3,4)
4 x (1,2,3,4)
5 x (1,2,3,4)
3 x (1,2,3,4,5)
4 x (1,2,3,4,5)
5 x (1,2,3,4,5)
Rest between each set can be anywhere from 30 seconds to 3 minutes (the lighter the kettlebell, the less rest is needed). Once you hit 5 x (1,2,3,4,5) with a weight it is time to move up to a heavier kettlebell and start over. Until you are slinging a 48kg (105 pounds!) kettlebell around, this sequence can last you a lifetime and it will always work! The key point is to TAKE IT SLOW. If you finish a progression, wait to move up - do not move up the same day! If you don't finish a progression (hopefully you are keeping a log) and get for example, 5 x (1, 2, 3, 1) on either side, your goal is to get at least 5 x (1, 2, 3, 2) the next time around. DO NOT progress if you don't reach the amount required for each level on BOTH sides. It is suggested you start any kettlebell drill on your WEAK (non-dominate) side.
1 x (1)
2 x (1)
3 x (1)
4 x (1)
5 x (1)
3 x (1,2)
4 x (1,2)
5 x (1,2)
3 x (1,2,3)
4 x (1,2,3)
5 x (1,2,3)
3 x (1,2,3,4)
4 x (1,2,3,4)
5 x (1,2,3,4)
3 x (1,2,3,4,5)
4 x (1,2,3,4,5)
5 x (1,2,3,4,5)
Rest between each set can be anywhere from 30 seconds to 3 minutes (the lighter the kettlebell, the less rest is needed). Once you hit 5 x (1,2,3,4,5) with a weight it is time to move up to a heavier kettlebell and start over. Until you are slinging a 48kg (105 pounds!) kettlebell around, this sequence can last you a lifetime and it will always work! The key point is to TAKE IT SLOW. If you finish a progression, wait to move up - do not move up the same day! If you don't finish a progression (hopefully you are keeping a log) and get for example, 5 x (1, 2, 3, 1) on either side, your goal is to get at least 5 x (1, 2, 3, 2) the next time around. DO NOT progress if you don't reach the amount required for each level on BOTH sides. It is suggested you start any kettlebell drill on your WEAK (non-dominate) side.
043013
Kettlebell Clean and Press Progression
Rest 5-10 minutes
3 rounds for time: 500m row (or 400m run) 25 2-hand swings (1.5pd) 25 push-ups
Rest 5-10 minutes
3 rounds for time: 500m row (or 400m run) 25 2-hand swings (1.5pd) 25 push-ups
April 28, 2013
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