July 31, 2013


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)

July 30, 2013


AM CC: bridges 


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


AM CC: pull-ups

PM: KB C&P Progression

3 minutes of KB Snatches (alternate arms as necessary)

July 27, 2013


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.

July 26, 2013


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.

July 25, 2013


5 minutes of alternating TGUs

Use a medium weight.

5x5 single leg cross-body deadlift
5x5 chop/lift

This workout is for PREHAB - injury proofing the body. These are not for time - rest at least a minute between sides and focus on proper form.

July 24, 2013


AM CC: pull-ups, squats


5x5 Windmill (each side), resting 2 min between sets
5x5 Double KB suitcase deadlifts (go heavy), resting 2 min between sets

July 23, 2013


AMRAP in 10 minutes of:
10 burpees
250m row
10 hand to hand swings w/ 1.5pd (53#)

July 22, 2013


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)

July 20, 2013


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:

July 19, 2013


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.

July 18, 2013


5 min of TGUs
5x5 Single-leg cross-body dead lift (each side)

July 17, 2013


AM CC: pull-ups, squats


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


This workout is by Kettlebell Bombshell.

10 rounds of the following complex (use 2 kettlebells):
Jump to Plank
Renegade Row (each side)
Suitcase Deadlift

See the explanation:

Mobility: shoulders & chest

July 15, 2013


AM CC: push-ups, leg raises

PM: C&P Progression

Mobility: overhead position work

July 13, 2013


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

July 12, 2013


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.

July 11, 2013


AM CC: leg raises

Mobility: roll out your lower and upper back, and hit the lats too

July 10, 2013


AM CC: handstand push-ups


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


AM CC: bridges


5 rounds for time:
Run 200m
40 2A-swings (1pd)

Mobility: shoulder positions

July 8, 2013


AM CC: pull-ups

PM: KB C&P Progression

Mobility: Get out the roller and work your entire body.

July 7, 2013


Active rest day! Get out and play!

Mobility: ankles, calves, knees

July 6, 2013


6, 5, 4, 3, 2, 1 of the following:
Snatch (each side)
Press (each side)
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


AM CC: handstand push-ups, bridges

PM: KB C&J Progression

Mobility: pick 3 positions you are having trouble with and work on them!

July 4, 2013


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
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
John Hancock
Samuel Chase
William Paca
Thomas Stone
Charles Carroll of Carrollton

George Wythe
Richard Henry Lee
Thomas Jefferson
Benjamin Harrison
Thomas Nelson, Jr.
Francis Lightfoot Lee
Carter Braxton

Column 4
Robert Morris
Benjamin Rush
Benjamin Franklin
John Morton
George Clymer
James Smith
George Taylor
James Wilson
George Ross

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
Samuel Adams
John Adams
Robert Treat Paine
Elbridge Gerry

Rhode Island:
Stephen Hopkins
William Ellery

Roger Sherman
Samuel Huntington
William Williams
Oliver Wolcott
New Hampshire:
Matthew Thornton

July 3, 2013


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

July 2, 2013


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)

July 1, 2013


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