kettlebell speed can be too fast sometimes.

July 3rd

the picture of a "small box" personal gym is very similar to mine in terms of equipment and size. All the basics you will ever need to train. No waiting for some "Mullet" to get his lazy ass off the equipment so you can move on. Its a small world but a effective one.

Don't worry about people stealing your ideas. If your ideas are any good, you will have to ram them down their throats. "

Howard Aiken

WO du jour:

warm up Joint mobility and light Kettlebell stretching. Jump rope to bring heart rate up. 50 yard sprinting. one leg squat singles.

Set Gymboss timer to 2 min. work, 1 min rest;

kettlebell snatch: 5 sets with 16 kg. at a slow but good form.

get up sit up with 10kg kettlebell 3 sets

light bar back squat, sots press, overhead squat. 3 sets

35 min. session.

Concentrated on form for the snatches with a hold at top, the sit ups for improving the TGU.

To improve shoulder range of motion, I took a solid bar, place it behind the neck with snatch grip wide, full squat, press up the bar in the full squat position like the Sots press, then finish with an overhead squat. That exercise under a heavy load has got to be one hell of a effective movement, if you survive.

I was watching some Kettlebell trainers working out on one of the U-tubes. I was surprised to see that their form was not that polished as they tried to get out a lot of reps. It all most like they were doing a incomplete snatches and not locking in the shoulder joint. In competition, most would barely pass but maybe it was just to get the work capacity up at any cost. A well trained kettlebell person can get away with a shorten snatch at high speed when their shoulders are well trained. However, If a beginner trying this, they may experience some unwanted injured.

Have a great day suffering and remember the mission is sacred.