Kettlebell Crush

Timed workout

2011-11-27T20:56:00.001-08:00

Z Health R, I Phase warm-up

5 x 15:15 (no breaks)
•6 chin-ups
•10 swings, 24kg
•10 push-ups
•2 + 2 C&P, 24kg
•5 goblet squats, 24kg

+ (no break)
•5 x 15:15 swings, 24kg (100 total reps)

Thanksgiving Prep Workout

2011-11-24T12:12:00.001-08:00

Last year I did a workout in preparation for Thanksgiving and all the eating that goes along with the holiday.

Today, I replicated the workout and it felt great!

•Snatching for 30 sets of 15:15 with a 16kg kettlebell.
•210 total reps.

Random Grind Day

2011-11-22T18:08:00.001-08:00

Z Health; R, I Phase warm-up

5x
•7 chin-ups
•10 deadlifts, 24kg x 2
•2 presses, 24kg x 2
•10 push-ups

Clean and Jerk

2011-11-20T17:06:00.000-08:00

I've decided to work on the double kettlebell clean and jerk as a new workout program. I haven't done too much since practicing for it in preparation for the RKC II.

Here is the first workout done on Nov. 18, 2011 (very simple):

5 sets of 15 reps, 16kg x 2. One clean, 15 jerks, two minute rest. Repeat for a total of 5 sets.

Today I'm feeling a bit sore in the middle traps and I've noticed that I can't get enough food! It may be incidental so I have to do a few more of these workouts before determining why my appetite has increased so drastically.

Week 4: Day 17 RKC II Training

2011-06-18T18:41:00.000-07:00

Friday June 18, 2011 (heavy)

•2 x 5 half GU, 16kg

•3 x 2 stacked press, 10kg x 2
•5 x 1 pull-ups, 24kg
•5 x 2 front squat, 24kg x 2
•5 x 1-3 long push press, 24kg

•10 x 15:15 swings, 36kg (100 total reps)

Week 4: Day 16 RKC II Training

2011-06-16T17:13:00.001-07:00

(medium #2)

•2 x 5 half GUs, 16kg

•BUP singles x 7, 20kg
•5 x 2 pull-ups, 16kg
•3 x 1-2 long push press, 24kg

•10 x 15:15 swings, 24kg x 2 (100 total reps)

Week 4: Day 15 RKC II Training

2011-06-16T17:10:00.000-07:00

Wednesday June 15, 2011 (medium #1)
@ home

•R Phase warm-up
•2 x 5 half GUs, 16kg

•10 x 2 stacked press, 12kg + 8kg
•4 x swing (5 reps), clean, squat, 20kg + 24kg
•5 x 3 pull-ups
•5 x 2 pistol squats

•10 x 15:15 swings, 20kg + 24kg (100 total reps)

Week 4: Day 14 RKC II Training

2011-06-16T17:08:00.000-07:00

Tuesday June 14, 2011 (variety)

•3 + 3 GUs, 16kg
•2 + 2 GUs, 24kg
•1+1 GU, 28kg

• 2 x 10 one hand swings, 28kg (per hand)

•Pull-up singles, 28kg
•1 + 1 GU, 32kg
•1 + 1 GU, 36kg (not too solid)

Week 4: Day 13 RKC II Training

2011-06-16T17:05:00.000-07:00

Monday June 13, 2011 (light)

•2 x 5 half getups, 16kg
•2 x 20 DL, 16kg x 2
•3 x 3 stacked press, 10kg x 2

•BUP singles x 10, 20kg
•10 x 10 swings, 24kg x 2
•10 x 3 pull-ups

Week 3: Day 12 RKC II Training

2011-06-12T12:42:00.001-07:00

Saturday June 11, 2011 (Heavy)

•3 x 2 stacked press, 10kg x 2

•5 x 1-3 long push press, 24kg

•5 x 2 FSQ, 24kg x 2

•5 x 1 pull-ups, 24kg

•26 mile bike ride before the workout

Week 3: Day 11 RKC II Training

2011-06-09T17:27:00.000-07:00

(Medium #2)

•Z Health neural warm-up

•warm-up; 2 x 5 half getups, 16kg

•BUP singles x 7, 20kg

•5 x 2 pull-ups, 16kg

•3 x 1-2 long push press, 24kg

•7 x 15:15 swings, 24kg x 2 (70 total reps)

Improving Press technique

2011-06-08T18:01:00.000-07:00

Today I had the pleasure of working with Dan John, Sr RKC. He helped me out with my press technique in preparation for RKC II where I will be required to press half my bodyweight or 32kg.

The Coach used a few drills that I will be sure to replicate in my quest for the 32kg press.
1) Pressing with a chain and 5lb weight attached to the hanging chain.
2) Pressing with a 40kg KB hanging from a pull-up bar. Starting from the lockout position, and pressing the last 3-5 inches of the press.
3) Using the 48kg to rack and initiate a press.

Pressing the 40kg from lockout to a few inches really gave me the confidence to press a heavy weight. I now realize it is achievable. On to more pressing!

Week 3: Day 10 RKC II Training

2011-06-07T18:38:00.001-07:00

(Medium #1)

•warm-up; 2 x 5 half get-ups, 16kg

(ASLR corrective drills between sets)

•10 x 2 stacked press, 10kg x 2

•5 x 1 pull-ups, 20kg

•5 x 2 pistol squats

•5 x swing (5), clean, squat, 24kg x 2

•7 x 15:15 swings, 24kg x 2 (70 total reps)

Week 3: Day 9 RKC II Training

2011-06-07T18:34:00.000-07:00

Monday June 5, 2011 (Light)

•warm-up; 2 x 5 half GUs, 16kg

•BUP singles x 10, 20kg

•7 x 3 pull-ups

•3 x 3 stacked press, 10kg x 2

•5 x 10 swings, 24kg x 2

Week 2: Day 8 RKC II Training

2011-06-05T20:26:00.000-07:00

(Heavy)

•2 x 5 half GUs, 16kg

•3 x 2 stacked press, 10kg x 2
•5 x 1-3 long push press, 24kg
•5 x 2 FSQ, 24kg x 2
•5 x 1 pull-ups, 24kg

•swings 15:15 x 10, 36kg (100 total reps)

Week 2: Day 7 RKC II Training

2011-06-02T15:31:00.001-07:00

(Medium #2)

•warm-up; 2 x 5 half getups, 16kg

•BUP singles x 7, 20kg
•5 x 2 pull-ups, 16kg
•3 x 1-2 long push press, 24kg

•5 x 15:15 swings, 24kg x 2 (50 total reps)

Week 2: Day 6 RKC II Training

2011-06-01T20:23:00.000-07:00

(Medium #1)

•warm-up; 2 x 5 half get-ups, 16kg

(ASLR corrective drills between sets)

•10 x 2 stacked press, 10kg x 2

•5 x 1 pull-ups, 20kg

•5 x 2 pistol squats

•5 x swing (5), clean, squat, 24kg x 2

•5 x 15:15 swings, 24kg x 2 (50 total reps)

Week 2: Day 5 RKC II Training

2011-05-30T20:55:00.000-07:00

(Light)

•warm-up; 2 x 5 half GUs, 16kg

•BUP singles x 10, 16kg
•3 x 2 stacked press, 8kg x 2

Week 1: Day 4 RKC II Training

2011-05-28T13:16:00.000-07:00

(Heavy)

•warm-up: 2 x5 half get-ups, 16kg

(ASLR corrective drills between sets)

•3 x 2 stacked press, 10kg x 2

•5 x 1-3 long push press, 24kg

•10 x 10 2H Swings, 36kg

Week 1: Day 3 RKC II Training

2011-05-28T13:15:00.000-07:00

(Medium)

•warm-up; 2 x 5 half get-ups, 16kg

(ASLR corrective drills between sets)
•5 x 3 pull-ups, 14kg (2 sets), 12kg (3 sets)
•3 x 2 stacked press, 10kg x 2
•3 x 1-2 long push press, 28kg
•5 x 2 pistol squats
•5 x swing (5), clean, squat, 24kg x 2

•3 x 10 swings, 24kg x 2 + 5 reps (60 total reps)

Thoughts on CK-FMS

2011-05-26T20:48:00.000-07:00

I recently attended the CK-FMS in Minneapolis from May 11-14. It was an excellent workshop in terms of quality of instruction and hands-on learning. We were able to learn the FMS movement screen, understand it and apply it to ourselves.

The corrective drills are simple, yet effective regardless of the mobility/stability issue. Understanding that, as a movement specialist, you must first address joint mobility before working on stability. In this case, working on shoulder mobility and active straight leg raise (posterior work) is paramount to stability.

Most clients will think of the joint mobility work as boring. There are ways to incorporate the mobility work as an "active" rest between sets of swings or get-ups. So far, I have implemented this technique with success.

If you ignore the requisite step of mobility, you are "building fitness on top of dysfunction." Think of how many training programs out there are only about getting a "good/intense/hard workout." This is not difficult to do. The difficulty lies in correcting movement patterns for your clients. Not only will their training programs be more efficient, they will also benefit from moving better outside the gym in real life, real world activities.

As Gray Cook (creator of the FMS) says, you are correcting movement patterns - not muscles and joints. The body moves as one single, integrated unit - not parts.

If your training programs keep this concept in mind, all of your clients will benefit.

Week 1: Day 2 RKC II training

2011-05-26T20:33:00.000-07:00

warm-up; 2 x 5 half get-ups 16kg

(ASLR leg raises between exercise sets)
•7 x 3 pull-ups (hollow position)
•BUP singles x 10, 20kg
•5 x 10 swings, 24kg x 2
•3 + 3 stacked press, 10kg x 2

Starting a new RKC II training program (goal 32kg military press)

2011-05-26T20:30:00.000-07:00

Monday (05.23.11)

warm-up; tall kneeling halos, ASLR leg raises with resistance band

(ASLR leg raises between sets of exercises)

•5 x 10 hollow position plank (2 sec hold)
•10 x 3 hollow position pull-ups (BW)
•7 x 2 pistol squats (both legs)
•5 x swing (5 reps), clean, press, squat (24kg x 2)

•5 x 15:15 swings (24kg x 2)

Wednesday (05.04.11)

2011-05-06T16:39:00.000-07:00

Light Press Day (ETK, ROP)

•C&P 1 x 3, 24kg

•30:30 Swings/Snatches, 24kg

-Sets 1, 7; 20 swings (40 total reps)

-Sets 2-6; 5/5 snatches (50 total reps)

•30 sec x 4 Snatch holds, 24kg (never put the KB down,
alternating hands)

•2 x 5 pull-ups, BW

Monday (05/02/2011)

2011-05-03T18:01:00.000-07:00

Heavy Press Day (ETK, ROP)

C&P 1-3 ladder x 3, 24kg

•Swings 30:30 x 10, 24kg (200 total reps)

•2 x 5 pull-ups, BW

Friday (04/29/11)

2011-04-29T17:15:00.001-07:00

Medium press day (ETK, ROP)

•C&P 1-2 ladder x 3, 24kg

•Swings 30:30 x 5, 24kg (100 total reps)

•2 x 5 pull-ups, 10kg (feet)

•2 x 30 sec snatch hold (per hand), 28kg

Thursday (04/28/11)

2011-04-29T17:14:00.001-07:00

Variety Day

•3 + 3 Get-ups, 12kg

•2 + 2 Get-ups, 20kg

•10 2H Swings 24kg

•1 + 1 Get-ups, 24kg

•10 2H Swings 24kg

•5 pull-ups

•10 2H Swings 24kg

•5 pull-ups

•10 2H Swings 24kg

•10 1H Swings 24kg

Wednesday (04/27/11)

2011-04-29T17:12:00.000-07:00

Light press day (ETK, ROP)

•C&P 1 ladder x 3, 24kg

•Swings 30:30 x 7, 24kg (140 total reps)

Monday (04/25/2011)

2011-04-29T17:06:00.000-07:00

Heavy press day (ETK, ROP)

•C&P 1-3 ladder x 3, 24kg

•Swings 30:30 x 7, 24kg (140 total reps)

•2 x 5 pull-ups, BW

Saturday (04/23/11)

2011-04-29T17:04:00.000-07:00

Light press day (ETK, ROP)

•C&P 1 ladder x 3, 24kg

•Swings 30:30 x 5, 24kg (100 total reps)

•3 x 2 pull-ups, 24kg (feet)

Going back to basics

2011-04-27T20:46:00.000-07:00

Now that I've discovered no snatch test will be required at CK-FMS, I am going to switch my focus to the basics to plan ahead for RKC II. I will have to recert at that time anyway so I can work the snatch test back into the routine.

Here is what I started with last Friday (4/22).
•C&P 1-2 ladder x 3, 24kg
•Swings 30:30 x 5, 24kg (100 total reps)
•2 x 5 pull-ups

•T-spine mobility drills

Scrapping RTK for now

2011-04-18T20:16:00.000-07:00

Since I recently received my packet for the CK-FMS workshop, I know have to change my focus to passing the RKC snatch test (100 reps in 5:00 24kg KB).

Today, I worked on it by doing the following.

•Z health 10 min Neural Warm-up (felt great!)
•2 x 5 snatch 20kg

•1:00 work, 40 sec rest snatch 24kg. 100 total reps (20 reps per min)
•2 x 7 pull-ups

•shoulder mobility drills

RTK: Day 9/Week 3 Ballistic (heavy)

2011-04-16T18:31:00.000-07:00

•4 x 6 C&J. One double KB snatch and 4 jerks from the rack position. [16kg x 2]

RTK: Day 8/Week 3 Ballistic (medium)

2011-04-16T18:30:00.000-07:00

04.13.11 (Wednesday)

•4 x 4 C&J. One clean and 4 jerks from the rack position. [16kg x 2]

RTK: Day 7/Week 3 Ballistic (light)

2011-04-12T18:54:00.000-07:00

Today, I started the ballistic block on the RTK program. It's mostly based on the clean & jerk (C&J) but on the light day, the program calls for the Viking Push Press (VPP) and the front raise snatch or side raise snatch.

•3 x 10 VPP 16kg x 2

•3 x 10 front raise snatch 16kg x 2

It seems to easy to do but, this is just the beginning of the program.

RTK: Day 6/Week 2 Grind (heavy)

2011-04-10T17:21:00.001-07:00

[double 16kg for all exercises] 04.09.11

•Warm-up; half kneeling presses, plank

•4 x 3 presses. KBs snatched to the overhead position.
•5 front squats following the second press of each ladder. (4 x 5)

•2 x 20 KB DL

•4 x 2 pull-ups with 20kg (feet)

•Shoulder mobility work

First time O Lifting!

2011-04-10T17:15:00.000-07:00

Coach Dan John was gracious enough to come to our gym and do an introduction to Olympic lifting on Thursday (04.07.11). I was excited to learn the lifts because I have always been intrigued and fascinated by the lifts but never had the opportunity to try it out.

We did the snatch and after every rep, 3 overhead squats. The max I did was 85 pounds which felt like a lot more!

We also do the clean followed by 3 front squats after every clean. My wrists did not like that position but I'm sure I will get better at taking the pressure off the wrists with improved technique.

RTK: Day 5/Week 2 Grind (medium day)

2011-04-10T16:51:00.001-07:00

[one 16kg, one 20kg for all exercises, 04.06.11]

Since I was at home without a pair of 16kg bells, I used one 16kg and one 20kg bell alternating the heavier bell every other set. It's a method recommended by Pavel and Dan John in the RTK book.

•Warm-up; half kneeling presses, adduction bridge, plank

•4 x 2 presses. KBs snatched to the overhead position.

•5 front squats following the second press of each ladder. (4 x 5)

•2 x 20 KB DL

•2 x 5 pull-ups from a TRX mount and a bar

•Shoulder mobility work

RTK: Day 4/Week 2 Grind (light day)

2011-04-04T20:36:00.000-07:00

[double 16kg for all exercises]

•Warm-up; half kneeling presses, goblet squat w/hip prying emphasis

•4 x 1 presses. KBs snatched to the overhead position.

•5 front squats following the second press of each ladder. (4 x 5)

•2 x 20 KB DL

•Shoulder mobility work

•Hamstring stretching

RTK: Day 3/Week 1 Grind (heavy day)

2011-04-03T18:16:00.000-07:00

[double 16kg for all exercises]

•Warm-up; half kneeling presses, plank

•3 x 3 presses. KBs snatched to the overhead position.
•5 front squats following the second press of each ladder. (3 x 5)

•2 x 20 KB DL

•4 x 2 pull-ups with 20kg (feet)

•Shoulder mobility work

Variety Day (03.31.11)

2011-04-03T18:15:00.000-07:00

For the variety days on RTK, I am following Pavel's suggested exercises in the book with some additions.

Here it is (3 reps per side, 12kg):
•get-up to windmill, bent press, squat with Sots press

•3 x 20 DL 105lbs.

Later in the day, I went for a jog in my new barefoot Merrell shoes. I've been wearing the Vibram Five Fingers to do my workouts and walk around during the day but I've never tried barefoot running. Running barefoot doesn't interest me but I am curious to try it in a safe manner.

I ran 3 miles in the shoes. Because it requires a more upright technique and striking on the forefoot instead of the heel, it made my ankles a bit sore. More significantly, my calves are still sore - 3 days later!

I'll try it again this week sometime and see how it goes.

RTK: Day 2/Week 1 Grind (medium day)

2011-03-30T15:12:00.001-07:00

[double 16kg for all exercises]

•Warm-up; half kneeling presses, adduction bridge, plank

•3 x 2 presses. KBs snatched to the overhead position.
•5 front squats following the second press of each ladder. (3 x 5)

•2 x 20 KB DL

•Shoulder mobility work

Variety Day

2011-03-29T19:34:00.000-07:00

I'm not feeling any ill effects from the start of the RTK program (as expected). Today, I did a variety workout as prescribed in the book.

Left side; 12kg get-up, [from the top] 4 windmills, 3 bent presses, squat with 2 Sots presses. Repeated on right side, then left and right side again.

•3 x 20 DL 95lbs.

RTK: Day 1/Week 1 Grind (light day)

2011-03-28T19:47:00.000-07:00

Today, I started the first workout from the Return of the Kettlebell (RTK).

I am starting with 16kg bells with the goal of working up to 24kg. Everything in this program is done with double kettlebells so it's a whole new stimulus to work exclusively with two bells and a whole new level of pain...

Light Day
•3 x 1 presses 16kg x 2.
[In this program, the bells must be snatched up to the overhead position - not cleaned.]
•After each press, 5 front squats without dropping the bells.
(3 x 5)

•2 x 20 deadlifts. 16kg x 2.

•shoulder mobility work
•2 x 5 pull-ups

I'll report in tomorrow regarding the effects...

Start of a new program

2011-03-25T18:23:00.000-07:00

Now that I've finished the 40 Day Workout Plan, it's time to work on a Return of the Kettlebell program to ramp up for RKC II. The 40D was an excellent program which helped me accomplish some of my goals. I will revisit it when I am done with an RTK cycle.

Similar to Enter the Kettlebell (ETK), the RTK program follows a light, medium, heavy format with two weeks of grinds (presses, squats, deadlifts) cycled with two weeks of ballistics (Viking push press, snatch and clean & jerk).

I will start on Monday (3/28/11). Today I experimented with the light workout using double 20kg bells. The ladder was 3 sets of 1 rep followed by 5 front squats without dropping the bells. It's great that I forgot how strenuous it is to front squat double 20kgs. I finished with 2x20 double 20kg deadlifts.

Since I am in no rush to leap up in weight, I think I will start with double 16kgs and work up to doing double 24kg ladders.

TOTAL REPS for 2010

2011-03-09T18:53:00.000-08:00

So, I finally added up the total reps completed in 2010 for kettlebell swings and snatches Here they are:

•Swings (mostly with a 24kg): 13,911

•Snatch 16kg 15:15 VO2 (VWC) style: 6,998
•Snatch 24kg: 1,284
•Snatch 28kg: 1,100
•Snatch (various weights lower than 16kg): 530

Total snatches: 9,912. Damn! 88 reps short of 10,000...

I don't think I will hit these totals this year, but I will continue doing these exercises.

34 Days in the 40 day workout

2011-03-09T17:21:00.000-08:00

For the past few months I've been working on the 40 day workout plan with the goals of:
1) One press, 32kg kettlebell
2) One pull-up, 48kg kettlebell
3) One deadlift 350lbs
4) SSST [10 minutes snatching the 24kg with a goal of 200 reps]

So far I am feeling stronger. Snatching has become a breeze. In fact, I tried the RKC snatch test on February 4 and I was able to do it in 5:14. At the 5:00 mark I was at 94 reps and could have completed 100 but I wanted to take my time and not get gassed.

I will report once I have completed the 40 workouts with the results.

Test session #4. 40D Workout 12.21.10

2010-12-21T18:19:00.000-08:00

•2x2 bottoms up stacked press with 10kg + 8kg

6 singles of:
•C&P @ 24kg
•pull-ups with 20kg on the feet
•Deadlifts @ 225

•6 straight minutes of snatching @ 12kg (10L, 10R/minute). Final minute 15L, 15R. 130 total reps.
•2x5 ab wheel roll-outs

Test session #3. 40D Workout 12.20.10

2010-12-21T18:16:00.000-08:00

•2x2 bottoms up, stacked press with 10kg + 8kg

•2x5 GUs @ 14kg
•2x5 C&P @ 16kg
•5-3-2 pull-ups @ 10kg, 12kg, 16kg
•2x5 single hand DL with 28kg + 24kg in one hand.

•Snatch @ 20kg. 1:00 of work (10L, 10R) 20 seconds of rest x 3

Test session #2. 40D Workout 12.16.10

2010-12-19T13:11:00.000-08:00

•2x5 GUs @ 16kg
•2x5 pull-ups @ 10kg
•2x5 C&P @ 20kg
•2x5 DL @ 155
•7 min snatching straight through @ 10kg. 10/10 reps per minute. Final minute 15/15.
150 total reps.

****************************************************************************

later in the day...
•3 sets: dbl KB (14kg) C&J 30 sec of work (6 reps), 30 sec holding the rack position without
dropping the bells, then 1:00 min rest.
•2 sets: same as above but with 15 sec hold in the rack, then 30 sec rest.

Test session #1. 40 day workout (12.15.10)

2010-12-19T13:08:00.000-08:00

Eight days off from doing KB Burn so I was anxious to start this new plan. Since it is holiday time with days off and travel, I decided that I would make a full dedication to the 40D plan after the New Year.

This is a test run of the plan...

•W/u; 2x5 half kneeling press @ 12kg

•GUs [per hand] @ 16kg (5 reps), 20kg (3 reps), 24kg (2 reps)
•2x5 BW pull-ups
•C&P [per hand] @ 20kg (5 reps), 24kg (3 reps), 28kg (2 reps)
•2x5 [per hand] single hand DL dbl 24kg in each hand
•10 min of snatching @ 28kg. 3+3, 30 sec rest. 12 sets completed. 72 total reps.
•2x5 inchworms

The snatching was the only hard part but that's only because I wanted to push myself and prove to myself that I can still snatch the 28kg even after a week off of KB Burn.

Construction of a new Workout Plan

2010-12-19T13:04:00.000-08:00

I sat down with Dan John and hashed out a new workout plan. He has a workout plan called the 40 day workout which sounds promising given my first set of goals for 2011:

•C&P 32kg
•Deadlift 350lbs
•pull-up with 48kg
•SSST (10 minute snatch test with 24kg)

Once I get the updated version of the workout plan together, I will publish it. It seems complicated but it's simple once you grasp the overall plan. One of the things I noticed immediately is that you never put the pedal to the metal. This is a different feel than KB Burn.

The plan is to train 5 days/ week with different rep/set schemes and never to failure. As Dan says, "never miss!" This is paramount to success.

12.6.10 KB Burn. Final Session!

2010-12-19T12:40:00.000-08:00

(Phase 4 #48) Workout B

Final workout of KB Burn!

•15 min: 3+3 SLDL @ 24kg. 28 sets completed.

**2:30 rest**

•15 min: 5 cleans + 5 front squats + 5 presses on the L, then R @ 20kg. 7 sets completed.

12.3.10 KB Burn

2010-12-19T12:36:00.001-08:00

(Phase 4 #47) Workout A
•15 min: 3+3 snatches @ 28kg. 17 sets completed (102 total reps).

**2:30 rest**

•15 min: 10+10 OH reverse lunges and 10+10 KB rows @ 24kg. 6 sets completed.

12.1.10 KB Burn Start of Week 16

2010-12-19T12:32:00.001-08:00

(Phase 4 #46) Workout B

•15 min: 3+3 SLDL @ 24kg. 31 sets completed. (186 total reps)

**2:30 rest**

•15 min: 5 cleans + 5 front squats + 5 presses on the L, then R @ 20kg. 7 sets completed.

11.29.10 KB Burn

2010-12-19T12:30:00.000-08:00

(Phase 4 #45) Workout A

•15 min: 3+3 snatches @ 28kg. 16 sets completed (96 total reps).

**2:30 rest**

•15 min: 10+10 OH reverse lunges and 10+10 KB rows @ 24kg. 6 sets completed.

**2:30 rest**

•10 min: 1+1 GUs @ 24kg. 10 sets completed.

11.27.10 KB Burn

2010-12-19T12:28:00.000-08:00

(Phase 4 #44) Workout B

•15 min: 3+3 SLDL @ 24kg. 32 sets completed.

**2:30 rest**

•15 min: 5 cleans + 5 front squats + 5 presses on the L, then R @ 20kg. 7 sets completed.

This complex is brutal. Although the 20kg is no problem to press, after doing the cleans and front squats, my shoulders and lats are screaming. The latter sets are the most taxing not because of strength but because the HR is so high. Try it out. You'll see...

11.25.10 (Thanksgiving Day Turkey Training)

2010-12-19T12:24:00.000-08:00

This session was devoted to elevating the metabolism in anticipation of a major intake of food and dessert.

•Warm-up; 2x20 DL @ 24kg
•15:15 snatching @ 16kg. 20 sets, 7 reps/set (140 total reps)

11.24.10 KB Burn start of Week 15

2010-12-19T12:18:00.000-08:00

(Phase 4, #43) Workout A

•15 min: 3+3 snatches @ 28kg. 17 sets completed (102 total reps).

**3:00 rest**

•15 min: 10+10 OH reverse lunges and 10+10 KB rows @ 24kg. 7 sets completed.

**2:30 rest**

•10 min: 1+1 GUs @ 24kg. 10 sets completed.

11.22.10 KB Burn Phase 4

2010-11-23T11:16:00.000-08:00

(Phase 4 #42) Workout B

•15 min; 3+3 single leg deadlift @ 24kg. 26 sets completed.

**2:30 rest**

•15 min; 5 cleans + 5 front squats + 5 presses on the left, then
right. 45 second rest between sets. 7 sets completed.

KB Burn Phase 4 session #41

2010-11-20T17:23:00.000-08:00

(Phase 4 #41) Workout A

•W/u: 5+5+5+5 snatches @ 20kg.

•15min: 3+3 Snatches @ 28kg. 17 sets completed (102 total reps).

New PR again! This set was more difficult to complete than the previous run at this workout. In my experience, there is a certain "groove" to reach which allows one to complete snatches at a heavy (relatively speaking) weight.

**2:30 rest**

•15min: 10+10 OH rev lunges @ 24kg and 10+10 rows @ 24kg. 6 sets completed.

**2:30 rest**

•10min: 1+1 GUs @ 24kg. 9 sets.

11.17.10 KB Burn

2010-11-18T21:08:00.000-08:00

(Phase 4 #40) Workout B

•15 min; 3+3 single leg deadlift @ 24kg. 23 sets completed.

**2:30 rest**

•15 min; 5 cleans + 5 front squats + 5 presses on the left, then right. 45 second rest between sets. 7 sets completed.

The second sequence is brutal. The cleans are no problem, the front squats are not too difficult, the presses deliver the true beat down on either side.

Variety Day (11.16.10)

2010-11-17T14:43:00.000-08:00

•W/u; hip flexor stretching, 2x10 DL @ 28kg.

•30:30 two hand swings @ 28kg for 10 sets. 200 total reps.

•hamstring work and more hip flexor stretching

November 15, 2010 KB Burn Phase 4

2010-11-16T20:01:00.000-08:00

(Phase 4 #39)
•W/u: 5+5+5+5 snatches @ 20kg.

•15min: 3+3 Snatches @ 28kg. 16 sets completed (96 total reps)

**2:30 rest**

•15min: 10+10 OH rev lunges @ 24kg and 10+10 rows @ 24kg. 6 sets completed.
**2:30 rest**

•10min: 1+1 GUs @ 24kg. 9 sets.

New PR on the snatches! It would have been hard for me to believe I could snatch the 28kg almost 100 times in 15 minutes. Prior to doing this program, I only dabbled in snatching the 28kg but now I am confident I can do it and still feel I am "greasing the groove" in the 16th set and after 14 minutes of work.

In fact, snatching the 24kg to start the overhead reverse lunges often ends up with the bell flying up easily. I'd like to try to the RKC snatch test to see if snatching the 28kg has made a difference in my endurance. Not a bad idea...

November 13, 2010 Variety Day

2010-11-16T19:55:00.001-08:00

5 rounds of:
•10 DL @ 135
•10 2-1-2 push-ups
***1:00 rest between each working set***

November 12, 2010 KB Burn Phase 4

2010-11-16T19:54:00.000-08:00

(Phase 4 #38) Workout B

•15min: 3+3 SLDL @ 24kg. 21 sets

**2:30 rest**

•15min: 5 cleans + 5 front squats + 5 presses on the L side, then R @ 20kg. 7 sets completed.

This is a real ass kicker! Following Geoff's (creator of KB Burn) advice to use the same pressing bell as Phase 1 saved me. Using the 24kg would have resulted in a failure to complete. The 20kg press was plenty of weight after the cleans and front squats.

Start of KB Burn Phase 4 (Week 13)

2010-11-16T19:46:00.000-08:00

(Phase 4 #37) Workout A
•15min: 3+3 Snatches @ 28kg. 15 sets completed (90 total reps).

**2:30 rest**

•15min: 10+10 OH reverse lunges @ 24kg and 10+10 rows @ 24kg. 6 sets completed.

**2:30 rest**

•10min: 1+1 GUs @ 24kg. 9 sets completed.

Beginning Phase 4 of the KB Burn is a bittersweet milestone. I know I've gained some serious strength and conditioning from the program - not to mention some fat burning benefits. My goal in doing this program really is to test it out and hopefully use it for the benefits of my clients.

In addition, it has given me some ideas as to how to program for my clients based on a similar template.

I am also a fan of grabbing a few bells, a gym boss and heading to a local park to train in a different environment while really pushing my physical and mental limits.

November 9, 2010 Variety Day

2010-11-16T18:19:00.001-08:00

(Variety @ home)
•6+6 GUs @ 28kg
•1+1 x 2 C&P @ 28kg
•4+4 snatch @ 28kg
•4x10 212 push-ups

November 8, 2010 Phase 3 cont.

2010-11-16T18:18:00.001-08:00

(Phase 3 #36) Workout B
•15 min: 1-3 SLDL ladders @ 24kg. 11 sets completed.

**2:30 rest**

•15 min: 5 C&P, 5 front squats left, then right @ 24kg. 5 sets completed.

November 6&7 Hardstyle Ventura

2010-11-16T18:17:00.000-08:00

On the weekend of November 6 and 7, I was able to attend the Hardstyle Ventura event which featured Pavel, Mark "Rif" Reifkind, Dave "Iron Tamer" Whitley, Mark "Doc" Cheng, and Mark Toomey.

The first day was Pavel, Rif and Mark Toomey teaching the pistol, one arm push-up, pull-up, hanging leg raise, handstands and basic TRX work. No surprise that I discovered that I need to work on my hamstring flexibility.

The second day featured correctional work in the form of Horse stance (kung-fu) from Doc Cheng. Whitley focused on get-up work. Every time I learn get-up technique from Dave, I learn something new that I can apply to my own training as well as my clients. Dave really is a master of this exercise and it's a privilege to learn from him.

He was my RKC team leader and I attended a workshop of his earlier this year (in May) where he also further refined my get-up technique.

Overall, it was a fun weekend spent at a park near the beach. I can't wait to go again next year! Oh yea, I won Kenneth Jay's new book, Perfecting the Press in a raffle so that was another highlight.

November 3, 2010 KB Burn Phase 3

2010-11-16T18:10:00.001-08:00

(Phase 3 #35) Workout A
•w/u: kneeling presses, 20kg snatch

•15 min: snatch ladders 1-3 @ 28kg. 7 sets completed.

**2:30 rest**

•15 min: 1+1 GUs @ 24kg. 14 sets completed.

November 1, 2010 KB Burn, Start of week 12

2010-11-16T18:09:00.000-08:00

(Phase 3 #34) Workout B

•15 min: 1-3 SLDL ladders @ 24kg. 12 sets completed.

**2:30 rest**

•15 min: 5 C&P, 5 front squats left, then right @ 24kg 5 sets completed.

Since there were no swings as a finisher, I did the max number of reps prescribed in the workout for the C&P and front squats. It's a big difference from doing only 3 reps of each.

October 28, 2010 KB Burn Phase 3

2010-11-16T18:02:00.001-08:00

(Phase 3 #33) Workout A
•w/u: kneeling presses, 20kg snatch

•15 min: snatch ladders 1-3 @ 28kg. 7 sets completed.

**2:00 rest**

•15 min: 1+1 GUs @ 24kg. 13 sets completed.

**2:00 rest**

•10 min: 40:20 (10 sets) one hand swings, 25 reps/set, 250 total reps @ 24kg.

October 25, 2010 KB Burn Phase 3

2010-11-16T18:00:00.000-08:00

(Phase 3 #32) Workout B
•15 min: 1-3 SLDL ladders @ 24kg. 12 sets completed.

**2:30 rest**

•15 min: 4 C&P, 4 front squats left, then right @ 24kg. 7 sets completed.

**3:00 rest**

•10 min: 40:20 (10 sets) one hand swings, 25 reps/set, 250 total reps @ 24kg.

October 23, 2010 Kettlebell Shipment arrived!

2010-11-16T17:59:00.000-08:00

Our KB shipment arrived so we moved 25,000lbs of KBs (748 to be exact) which took 9 hours. I know the next day, I felt like I was hit by a truck. A new new level of soreness!

October 21, 2010 KB Burn, Start of Week 11

2010-11-16T17:57:00.000-08:00

(Phase 3 #31) Workout A
•w/u: kneeling presses, 20kg snatch

•15 min: snatch ladders 1-3 @ 28kg. 8 sets completed.

**2:00 rest**

•15 min: 1+1 GUs @ 24kg. 12 sets

**2:00 rest**

•10 min: 40:20 (10 sets) one hand swings, 25 reps/set, 250 total reps @ 24kg.

October 16, 2010 KB Burn

2010-11-16T17:55:00.000-08:00

(Phase 3 #30) Workout B

•15 min: 1-3 SLDL ladders @ 24kg. 11 sets completed.

**3:00 rest**

•15 min: 3 C&P, 3 front squats left, then right @ 24kg 8 sets completed.

**3:00 rest**

•10 min: 30:30 one hand swings @ 24kg. (10 sets 200 reps total)

October 15, 2010 Variety day

2010-11-16T17:54:00.000-08:00

•Dbl KB Jerks:
   -15 reps @ 10kg,
   -12 reps @ 12kg,
   -10 reps @ 16kg,
   -8 reps @ 20kg,
   -6 reps @ 24kg

•One hand swings 30:30 x 10 @ 24kg. (makeup from Wednesday's failure to complete)
•3x5 pull-ups

•Hamstring and ASLR stretching, t-spine mobility drills, Rumble Rolling, Brettzel

One my hands healed a bit, banging out these swings was easy to do. I didn't want to finish the week without finishing what I started.

October 13, 2010 KB Burn Phase 3

2010-11-16T17:50:00.000-08:00

(#29) Workout A

•w/u; half kneeling presses
•15 min: snatch ladders 1-3 @ 28kg. 7 sets completed.

**2:00 rest**

•15 min: 1+1 GUs @ 24kg. 11 sets completed.

**2:00 rest**

•10 min: 30:30 one hand swings @ 24kg. (10 sets 200 reps total)
[No swings bec of blistered hands from the snatches].

This was frustrating because I had the stamina to finish the swings at the end, but my hands were torn up from the snatches. I have learned how to prevent this from happening but snatching a 28kg is a new thing for me and I haven't yet learned how to save the hands with this weight. I know it will come with more reps.

I have some serious catching up to do on this thing!

2010-11-16T17:47:00.000-08:00

Since I haven't been keeping up with my posts, I have over a month of sessions to log here. Getting started with this one...

October 11 (Monday, Phase 3 #28) Week 10 Workout B
•15 min: 1-3 SLDL ladders @ 24kg. 10 sets completed.

**3:00 rest**

•15 min: 3 C&P, 3 front squats left, then right @ 24kg. 9 sets completed.

**3:00 rest**

•10 min: 30:30 one hand swings
24kg. (10 sets 200 reps total)

KB Burn #27 (done 10.09.10)

2010-10-10T18:40:00.000-07:00

Workout A

•15 minutes of 1-3 snatch ladders @ 28kg. 7 sets completed.

**3:00 rest**

•15 minutes of 1+1 get-ups @ 24kg. 12 sets completed.

**3:00 rest**

•10 minutes of one hand swings @ 24kg. 20 sets, 13 reps/set (260 total reps).

The snatches at this weight is never easy. Saving my hands and catching the bell with the hips is the only way to survive. Also, the hips can never take a break. The hip drive must be strong and consistent.

Get-ups seemed a bit easier to complete. With a steady tempo, I was able to complete two more reps per side compared the last session. The 24kg get up is one move I would like to be more comfortable doing because it will do nothing but increase overall strength.

KB Burn P3 #26 (done 10.06.10)

2010-10-10T17:48:00.000-07:00

Workout B

This workout featured a new exercise, the single leg deadlift. I've done it before but never at this weight. It was an interesting experiment in balance and hip stability. After about 4 sets, I started to get the feeling for it. The next day, I was really sore in the low back and glutes. A new feeling for me...

•15 minutes of 1-3 ladders of SLDL @ 24kg. 10 sets completed.

**3:00 rest**

•15 minutes of 3 reps of C&P followed by 3 front squats on the left, then the right without putting the bell down @ 24kg. 8 sets completed.

**3:00 rest**

•Finisher: 10 minutes of 20:10 one hand swings @ 24kg. 20 sets 260 total reps.

Start of Phase 3 (Week 9)

2010-10-05T13:07:00.000-07:00

A whole new workout to try but with the same finishers as the last phase.

Workout A

•15 minutes of 1-3 snatch ladders @ 28kg. 7 sets completed.

**3:00 rest**

•15 minutes of 1+1 get-ups @ 24kg. 10 sets completed.

**3:00 rest**

•10 minutes of one hand swings @ 24kg. 20 sets, 13 reps/set (260 total reps).

The snatch ladders were particularly new and demanding because I have only dabbled in snatching the 28kg. My grip was not a problem nor was the snatch itself. If I didn't get a strong lockout, my feet would tell me because I would be unbalanced. I learned really quick that the hip drive and strong snap coming under the bell at the top of the snatch was key. Nothing new there!

Overall, my energy level wasn't quite up to par. I wanted to get it done and so I pushed through. Some days are better than others as everyone knows, so I will look to top my numbers next time around.

Variety Day (again!)

2010-10-02T18:47:00.000-07:00

Once again it feels great to be able to play with a few exercises between the regimented sessions. This time I chose three exercises - two that I've been experimenting with and one that is a staple of any training session.

5 sets of:
•7 front squats @ 95 lbs
•10 2-1-2 push-ups
•5 double KB C&J @ 20kg (final set, 10 reps)

The C&J is something that I've been experimenting with. I have the basics down but I would like to learn the nuts and bolts of it from someone who truly knows the movements.

Final workout of Phase 2 (#12)

2010-10-01T18:48:00.000-07:00

Workout B

•Warm-up; half kneeling presses

•15 minutes of 3+3 C&P @ 24kg. 10 sets completed.

**3:00 rest**

•15 minutes of 6+6 get up sit ups and 12+12 overhead reverse lunges both @ 24kg. One minute rest between sets. 5 sets completed of the get up sit ups and 4 sets completed of the lunges.

I got a massage yesterday and the masseuse spent a particular amount of time in the t-spine area which was loaded with adhesions. Today I am more sore than I have been in a long time in that area.

The pressing was not quite as easy as Monday, so I just went with it. It may have something to do with the massage, maybe not. Either way, I'm happy that I was still able to complete 10 sets of the presses and 5 and 4 sets of the other stuff.

On to Phase 3!

Variety Day (09.30.10)

2010-10-01T18:44:00.000-07:00

On Thursday, I decided to play with three exercises influenced by three different sources.

1) Front squat (Dan John credit)
2) TRX lateral lunge (TRX/kettlebell video)
3) Double kettlebell clean and jerk (RKC II)

Since this session was done between my primary goal/sessions of accomplishing Neupert's Kettlebell Burn (high intensity), the intensity level was kept low.

5 rounds of:
•10 FS @ 95lbs
•20 TRX lateral lunges (advanced version)
•5 C&J @ 20kg

All done with plenty of rest between sets and exercises. Moving some weight for fun with no pressure to do a certain number of reps or weight is excellent for the confidence and psyche.

#11 of Phase 2 KB Burn

2010-09-29T20:06:00.000-07:00

Workout A

•15 minutes of 3+3 get ups @ 20kg. 6 sets completed. 18 total reps/side.

**3:00 rest**

•15 minutes of: 12 goblet squats @ 28kg and 12+12 rows @ 20kg. 40-60 sec rest between sets. 6 sets completed of both.

Today felt difficult which was probably the result of being up at 4am today and not getting enough food. The goblet squats especially. No excuses. I have to bring it each and every time.

Variety Day

2010-09-28T19:24:00.000-07:00

Sometimes I like to throw in a variety day for some variation and to get some pushing and pulling done.

•10 deadlifts @ 60kg (135lbs)

**1:00 rest**

•10 2-1-2 push-ups

**1:00 rest**

Repeat 4x for a total of 50 deadlifts and 50 push-ups

Starting the Final Week of Phase 2 KB Burn (done 09.27.10)

2010-09-28T19:21:00.000-07:00

Workout A

•Warm-up; half kneeling presses

•15 minutes of 3+3 C&P @ 24kg. 11 sets completed! New PR!

**3:00 rest**

•15 minutes of 6+6 get up sit ups and 12+12 overhead reverse lunges. One minute rest between sets. 4 sets completed.

I'm feeling sore today from the increased weight in the get up sit ups and overhead lunges. Since there are no swings to do in the final week of Phase 2, I decided to up the weight from 20 to 24kg and max out the reps.

Also, the press felt easy today. In fact, at the end of the workout, I attempted a press with the 28kg. No go on the left hand but two clean reps on the right hand. Yes! It's been awhile since I've pressed the 28kg so it felt great to do it once again. Still aiming for the 32kg press so I can achieve a half-bodyweight press.

#9 of Phase 2 KB Burn (done Saturday 09.25.10)

2010-09-28T19:15:00.000-07:00

Workout B

•15 minutes of 3+3 get ups @ 20kg. 6 sets completed.

**3:00 rest**

•15 minutes of: 11 goblet squats @ 28kg and 11+11 rows @ 20kg. 40-60 sec rest between sets. 7 sets of goblet squats completed and 6 sets of rows completed.

**3:00 rest**

•10 minutes of 30:30 one hand swings @ 24kg. 200 total reps in 10 sets.

In my opinion, this sequence is easier than the 20:10 because there is some time to recover.

#8 of Phase 2 KB Burn (done Wednesday 09.22.10)

2010-09-28T19:11:00.000-07:00

Workout A

Warm-up; half kneeling presses

•15 minutes of 3+3 C&P @ 24kg. 10 sets completed.

**3:00 rest**

•15 minutes of 6+6 get up sit ups and 11+11 overhead reverse lunges both @ 20kg. 40 sec rest between sets. 5 sets completed.

**3:00 rest**

•10 minutes of 30:30 one hand swings @ 24kg. 10 sets and 200 total reps.

Start of Week 7 (Phase 2 of KB Burn)

2010-09-21T15:48:00.000-07:00

•Warm-up; halos, half kneeling presses.

Workout A

•15 minutes of 3+3 get ups @ 20kg. 6 sets completed.

**3:00 rest**

•15 minutes of: 11 goblet squats @ 28kg and 11+11 staggered stance rows @ 20kg. 7 sets completed.

**3:00 rest**

•10 minutes of 30:30 one hand swings @ 24kg. 10 sets and 200 total reps.

This swings sequence was easier and more manageable than the 20:10. For the goblet squats, I knew the 77 reps were going to really put a hurt on and today, I can feel the effects. It feels great to get that kind of volume with that weight.

Final Session of Week 2 P2 of KB Burn

2010-09-17T19:04:00.000-07:00

Workout B

•Warm-up; half kneeling presses, halos, pump stretch.

•15 minutes of C&P for 3 rep sets @ 24kg. 10 sets completed at the buzzer!

**3:00 rest**

•15 minutes of: 6+6 get up sit ups @ 20kg and 11+11 overhead reverse lunges @ 20kg. 5 sets completed of both.

**3:00 rest**

•10 minutes of 20:10 one hand swings @ 24kg.

•Cool-down; foam rolling, hamstring stretching, Brettzel

This time the swings were more manageable but the 20:10 sequence is tough. No feeling of passing out this time!

P2 (#5) of KB Burn

2010-09-17T18:01:00.000-07:00

Workout A
•15 minutes of 3+3 GUs @ 20kg. (6 sets completed)

**3:00 rest**

•15 minutes of 10 goblet squats @ 28kg, 10+10 rows @ 20kg 40-60 seconds
   rest between sets. (7 sets completed)

**3:00 rest**

•10 minutes of 20:10 one hand swings @ 24kg
     (20 sets) @ 24kg. 260 total reps. 13 reps/set.

Today, the swings were more difficult than normal. On set 17, I remember I was seeing stars and by the end, I was almost ready to pass out. There's nothing like reaching the limits and pushing just a bit more...

Start of Week 2 Phase 2 of KB Burn (Week 6 overall)

2010-09-13T20:26:00.000-07:00

•Warm-up; kneeling presses with 12kg and tall kneeling halos.

•15 minutes of 3+3 C&P @ 24kg. 10 sets completed! 60 total reps.

Nothing like feeling good about strict military pressing. Even though I've taken 3 months off of pressing, the get ups done in the interim definitely preserved the shoulder strength.

**2:30 rest**

•15 minutes of 6+6 get up sit ups and 10+10 KB overhead reverse lunges both @ 20kg. 6 sets completed.

**3:00 rest**

•10 minutes of 20:10 one hand swings @ 24kg. Tabata style but longer! 20 sets total.

11 sets done with 13 reps/set while the other 9 sets done with 12 reps/set. Next time I will do all 20 sets with 13 reps/set. Total reps = 251. By the time the bell hits the floor and you regain some air, it's time to go again. High speed and intense pace. I've never tried this 20:10 time on swings and I found that I do like the intensity of it.

Final session of week one (P2 #3)

2010-09-11T15:22:00.000-07:00

Workout A

•15 minutes of 3+3 get ups @ 20kg. 6 sets completed.

3+3 is much harder than 2+2. The grip starts to go but it's great in that you are forced to focus on technique and getting the reps done cleanly. I am a huge believer in getting quality reps. No sloppiness.

**2:00 rest**

•15 minutes of: 9 goblet squats at 28kg and 9+9 rows @ 20kg. 6 sets completed.

Adding an extra rep seemed to make my legs scream from the goblet squat, but as we say in the RKC, "enjoy the pain!"

**3:00 rest**

•10 minutes of 15:15 one hand swings @ 24kg.

I felt I was going anaerobic at the end but completely within reason to finish the session with swings.

Day 2 of Phase 2

2010-09-10T19:31:00.001-07:00

Warm up with half kneeling presses and hip flexor stretching.

•15 minutes of C&P ladders with 24kg. 4 ladders completed.

This is the first time I pressed a 24kg for ladders in about 5 months after I hurt my left shoulder doing heavy pressing. It was nice to know I can still do it. The only way I was able to maintain the shoulder strength and endurance was to do get ups which I have done religiously for the past 5 months.

**2:00 rest**

•15 minutes of: 8+8 get up sit ups @ 20kg and 8+8 reverse lunges @ 20kg. 6 sets completed.

**3:00 rest**

•10 minutes of 15:15 swings @ 24kg. I made the mistake of doing them two handed. Next training session will be one handed. This "finisher" is strenuous and taxing but worth the effort. Nothing like a real sense of accomplishment when finishing this "finisher."

Starting Phase 2 of KB Burn (P2 #1)

2010-09-07T18:37:00.000-07:00

Today was the first session of phase 2.

•15 minutes of 3+3 get ups @ 20 kg. 6 sets completed.

It made a huge difference between the get ups in phase 1 by only adding one additional rep to each set of the get ups. I could feel my grip being taxed harder and as a result I did fewer reps than before. However, it was only one rep less than before. Progress? I think so.

**3:00 rest

•15 minutes of 8 goblet squats @ 28kg and 8+8 reps of staggered stance rows @ 20kg. 9 sets completed with a 30-40 second rest between each set.

The extra reps on the goblet squat were particularly difficult.

**2:30 rest**

•10 minutes of 15:15 two hand swings @ 24kg. 200 total reps. This one felt great! I could do this despite the heavy prior exercises.

Variety Day (09.03.10)

2010-09-05T17:59:00.000-07:00

Since I haven't had to do swings with the Burn workout, I feel like I'm missing something. On Saturday, I decided to do 200 one hand swings at a 15:15 pace with a 24kg bell. Half of the reps with each hand.

No problem to complete and it felt great to swing again.

Extra Day of KB Burn

2010-09-03T18:05:00.000-07:00

I decided to try one extra day of the Burn so I can start fresh next week with Phase 2

•15 minutes of 1-3 C&P ladders @ 20kg. 7 sets completed

**2:00 rest**

•15 minutes of get up sit ups (6 reps/side) @ 20 kg. This time I decided to try the reverse lunges with the KB overhead. It was definitely tougher that holding it next to the chest but doable. (6 reps per side @ 20kg) 6 sets completed.

•2 sets of 5 chest to bar pull-ups and 2 sets of single leg deadlifts with a stick on my back to ensure proper alignment.

I finished with some stretching and found that I can now touch my toes! It's the first time I can remember doing that ever! With some diligent FMS corrective work, success can be had with consistency.

On to Phase 2!