Renegade

Growing up in a blue-collar, small town meant “parental persuasion” towards manual labor jobs. I can’t say that I liked it back then, but I sure appreciate what I learned when reflecting back on those years.

Regardless if  I was throwing bales of hay, carrying brick, pouring sacrete bags or humping shingles, the one common denominator, we had a deadline.  The work better get done, and it had better be done right.

With limited time on my schedule this evening, I had no choice but to be creative and effective with my training. “I had a deadline.” So, here is an example of how to mix kettlebells into brief complexes with medballs and your own bodyweight. I should note that I wore a 40lb Xvest for the entire session. Gave things an additional kick in the “arse”!

Complex 1
kettlebell snatch with doubles for 10 reps
medball wood chop for 6 reps
russian split jumps 6 reps per leg
* rest 45 seconds and repeat the complex 3x

Complex 2
kettlebell clean and press with doubles for 10 reps
medball backwards scoop for 6 reps
rope pull-ups for 5-10 reps based on what my grip had left
*rest 45 seconds and repeat the complex 3x

I wrapped things up with a DMC variation to call it a night. The tools were there and it felt like a construction site!

Shawn
RTC, Kettlebell Specialist
| in and around the “burgh” and looking for training_hit me up_moody01db@yahoo.com |

Coming from an athletic background and being involved in various sports has allowed me to “feel” the various “meshing points” within movement patterns. The kettlebell gives you the freedom to express the movement.

The foundation begins within the hips…….the center of movement generation.

“Feel It” and believe it.

Shawn Moody

RTC, Kettlebell Professional