Getting ripped the hard way.

June 4th.

The limp dicks who frequent the dance clubs, but don't want to workout to look fit for the chicks, now have a unique way to look ripped without stepping in to the likes of Planet fitness ET El. Preparation H! It shrinks the skin and makes your body look more muscular by rubbing the shit all over you. However be careful as some body parts you may not want to shrink. I did not make this shit up!


"The world needs anger. The world often allows evil because it is not angry enough"


Bede Jarrett


WO du jour:

warm up skills improvement: Bands for shoulders, jump rope, and boot strapper. joint mobility.



Kettlebell Sots press: 8kg to 16kg. (shoulders need more work to get position correct) Mr. Sots(love those Russians for good hard training) remember this exercise incorporates the press into Olympic lifting practice as it once was and at the same time develops quad and ham strength for the snatch clean. I started with back against the wall as I pressed so the shoulders were in a better position. It a real start at getting my snatch in order and shoulders mobility.

C2 intervals: 10x250 meters row, 30 sec. rest. upper lats take a beating for some reason.

2 sets one leg squat.

Kettlebell clean and press: 2x5 16kg, 3x5 24kg, 3x3 32kg

Second session: 5 pullups, 10 ring pushups, 15 Overhead bar squats, 20 landmine ab rotations. 5 sets AFAP


Kettlebell snatch min by min. for 10 min.


Have an nice day suffering and remember the mission is sacred.