maybe adding kettlebells in school programs will help the fitnss issue.

April 20th.

Warm-up:
500 meter row(1:38), Indian clubs, bands,
TGU Practice
Heavy back squats: sets of 3
Weighted dips sets of 3
Weighted pull-ups sets of 3.
Later in day:
6 min kettlebell cleans
6min kettlebell LC press
6 min Kettlebell snatch
Finish with battling ropes for 4x1 mins sets.

There was an article in all the news outlets stating that the military is claiming that we have a national security issue, as 30% of the age eligible men and woman are too fat or unfit for military service. Well in that regard if they are unfit for the military, then there are a lot of other civilian occupations that they could not be able to do as well, like police or fire comes to mind.

Is there a solution to this? Not an easy one, just like it not that easy to lose fat and keep it off like the media tells us each day with all their stupid commercials for diet plans of fitness programs. It has to start with the parents and schools to educate the young that being fat or unfit is not a fashionable issue but a basic health and future growth function, just like knowing how to add and subtract.
Simple program of a 15 min warmup session before classes each day at schools and 3 phy ed sessions per week without out exception. I have seem  old pictures of school classes with indian clubs and kettlebells in our schools in the 1900's to 1940's with everyone particapating and no one looked fat back then.

We are fighting a uphill battle to change our youths perception of what it means to be a good healthy citizen, when most of the celebrities, role models and sports athletics are slugs themselves.

April 19th.
3 mile run in park with some trails.
21,15,9 reps for time
24kg kettlebell thruster on each side.
Pullups
8:10
Second session:
Battling ropes 4 sets 1 min. work/rest.
TGU practice……you don’t have to like just do it.
6 min kettlebell Push press
6 min kettlebell push jerk
April 18th.
10 mile bike ride: real short but had to abort as I did not dress for success. It was 35 deg and I had on a summer ensemble…..I froze my ass off.
Back to the barn for some rowing: 3000 meters on the C2
6min. KB cleans
6min KB long cycle press
6min KB haft snatch
6min KB push jerk
6 min KB push press.
April 17th.
Warmup: no need this morning
400 meters run on track.
followed by 20-32kg, SDHP,30 pushups, 40 legup,50 squats.
5 rounds without stopping. I used the run as the rest period, if that makes sense .
That my fans is your basic work capacity.
April 16th.
Rest day

Long cycle press today for a change.

April 15th.

12 mile bike time trial with big gear on rail trail. Not great but the season is early. Nothing like a little discomfort.
Afternoon:
Dumbell press warmup 25-40lbs sets of 5 with anchoring
Kettlebell long cycle press: 28kg 3 reps per min. (new exercise)
Floor press 36kg sets of 3 with hold.
The low rep long cycle press is not bad as you get your ATP back up but it’s the rack hold that gets me. Rest more overhead.
April : 14th.
Kettlebell boot camp in the morning

Warmup with stretch bands and joint mobility.
Rack DL heavy: just below knee sets of 3 reps
Box step-ups with Heavy dumbbells: 18” box sets of 5 reps
Dumbell cleans:
GHD back extentions
Heavy bag for 10 min.
April:13th.
18 mile bike ride at a easy pace to recoup
5 min of SHOT work on old wall
April 12th.
Warm-up: Indian clubs and stretch bands
100 reps barbell deadlift
100 reps KB push jerk
100 reps KB SDHP
100 reps KB thrusters
16;04
Later in the day, barbell rack pulls
April 11th.
23 mile bike ride in the cool morning. Pushed the hills and good pace on the flats.
April 10th. Sat.
2 mile run on track and ½ mile walk to relax.
Went over to my abandoned building to work on the 10lb, S.H.O.T training with the D-ball. I have to talk with Jeff, but this is not easy by any standard. It looks real simple but its yields some real affects that you would not expect. However, its real fun!

Rested for an hour then back to business.
2-12kg kettlebell……….1 press, 3 jerks, 5 push jerks as one set.
2-20kg kettlebell ……….1 press, 3 jerks, 5 push jerks as one set.
2-24kg kettlebell……….. 1 press, 3 jerks, 5 push jerks as one set.(3rounds)
2-28kg kettlebell……….. 1 press, 3 jerks(3sets)
No stopping except to change weights
April 9th. Rest…… did not feel the need but if you don’t do it every so often it bits you in the ass.
April 8th.
Warmup: Indian clubs, stretch bands.
2 min sets each arm:
16kg cleans and push jerks 2 sets
20kg cleans and push jerks 5 sets
28kg cleans and jerks 3 sets
Did 5 pullups each 4 min set. Lost count of reps but it was reciprocal action I was after.
Second session:
24 kg KB long cycle 1 min sets
Power cleans 75 reps with 100#
10 min. on heavy bag
Kettlebell boot camp at night. Good class as we did a session of “deck of cards”

Log pressing is fun like kettlebells

April 7th


20 mile bike ride: rather warm for this time of year but great ride.
Later in day:
50/50 reps snatch for warmup

Log pressing: lots of reps. With my new toy. Actually I have done log pressing with my Strongman competitor gym mates off and on for years. I know the technique well and can even do better at times then an Oly bar. Squat cleaning a log is out of the question, it just too hazardous, besides the clean is very special anyway. Its somewhat like the “fat bar clean”

Log pressing is just plain fun!

April 6th
Warm-up : Indian Clubs, bands and SHOT drills.
TGU and heavy floor pressing with heavy dumbbells.


Kettlebell boot camp at night: 35 members Great class!

April 5th.
Warmup with Indian clubs, and jump rope.
More SHOT drills on wall.
Reg. dead lift: 135-400 lbs.
Push press: after each set of Deadlifts form 20-28 kg.
Second session:
Heavy bag routine for 20 min. Hard strikes….. Round kick back in form.
I received my new D-Ball shot for Jeff Martone’s drills. Yes, it a new toy to add to my collection to “he who has the most toys wins” The shot is rubberized D-Ball of 10lbs that can hit the floor or wall without cracking it. But that is not its best feature. It’s the effort you have to employ to generate enough power so the ball bounces back like a rubber ball. With a 10 lb ball you have to add a shit load of body power, or it drops to the ground as soon as it hits the wall. Within a few minutes, you are into a training zone of high respiration and muscle stress you would not expect.


To replicate this routine you will need Jeff Martone’s “SHOT explosive RPG” tape and a 8-12lb D-ball shot put.

April 4th.
30 min run on track. Followed by a S.H.O.T drills on wall of old building wall. The 10 min I spent working with my new D-Ball shot was harder than the run. It not as easy as it looks when Jeff does it.


Second session:
Long cycle practice for 30 min. increasing the weight( 16-28kg) after each 10 reps. 125-135 reps total.

working on all the stiffiness from the long winter.

April 3rd.

20 mile bike ride around town. Good training pace.
April 2nd.
5 pullups,10 pushups,15 squats 5/5 cleans 28kg KB (in Xvest) for 20 min that was not comfortable at all!
April 1st.
15 mile bike ride
March 31:
Warm-up: convict conditioning BW exercises
50/50 snatches KB 12kg to warm up old shoulders
21-15-9 reps
Double KB long cycle
Renegade row/pushups heavy dumbell( that sucked) 2nd session:
30 min on Xvest 5 pullups,10 pushups,15 squats
March 30th.
Warmup: Indian clubs,bands, jump rope, 10 min on heavy bag.
20 min long cycle: shift hands each min.with 20kg.KB.
March 29th.
2 mile track run: kind of a rest day, listen to music and run for effect.
March 28th
Warm-up stretch bands, joint mobility, Indian clubs,
15 min straight on heavy bags hard hits.
21-15-9 reps for time
BB front squats
KB push jerk
7:02
March 27th.
Warm-up: Indian clubs and stretch bands
BB deadlifts;
Weighted pull-ups
2 mile run on track with 20 pushups,30 air squats on each 400meters.
March 26th.
2 mile easy run
15 min on heavy bag
March 24th
Warmup: Indian clubs, Heavy bag work, and joint mobility.
“Convict conditioning” 5 rounds no rest
Incline pushups
Heavy sand bag step ups in rack position 75#
Box jumps 18"
Pull-ups phonated
GHD back extension
Kettlebell push jerks
March 23nd.
Warm-up: Indian clubs, Heavy bag work, and light kettlebell joint mobility.
30 cleans L/R 243kg.
10 elevated pushups
20 cleans L/R 243kg.
20 elevated pushups
10 cleans L/R 243kg.
30 elevated pushups
50 box jumps
2x25 GHD situps and extensions
March 21th
Warm-up: 50 10lb wall balls, stretch bands.
6 rounds No rest!
10- 225lb dead lift
10 burpees
Rest 10 min.
40- 20 kg thrusters L/R
40- pull-ups
March 20th.
30 bike ride with bike club. Nice day for early spring but low participation for a great day. Some work ahead to get into bike riding form.

March 19th.
Warm up: indican clubs, stretch bands,
16kg kettlebell , push jerk, swings, cleans.
2-16kg kettlebell, push jerk.