Renegade

In preparation for my journey out to select my Christmas tree for this year (ya, I didn’t call it a holiday tree…….my bad), I decided to rip it up in the comforts of my basement again. Not much time, so it had to be affective.

So, armed only with my kettlebells and Xvest, Public Enemy bounced off of the concrete walls and sweat poured into my DC t-shirt.

To fire up the engine I hit some DMC. (You haven’t attempted it? Shame on you! It makes a great stocking-stuffer!)

Hip mobility
Xvest on
10 burpees
Kettlebell Swings with doubles 10x
Kettlebell See-saw presses 10x
- rest as needed (but limit) and repeat for 10 rounds
Ab wheel roll-outs 4×15

Simple primal movement patterns. Works……

Oh no! The total reps added up to 300! Maybe this is the next “300 workout” some little fella can sell you on dvd?………LOL!

That’s for another post!

Until next time,
Shawn
three-rivers kettlebell specialist
moody01db@yahoo.com

A wise man (he shall remain nameless) once told me that I should always be training for performance. At first I really didn’t understand this comment, because like a majority of the population I envisioned a group of athletes training hard in the off-season for their upcoming sport.

Well that was then, and this is now. Training for performance is training for life. Life is full of unpredictable situations and we must be prepared mentally and physically for what we may encounter.

Making use of the kettlebell in your training is a great way to enhance the performance aspect of your training by acting as an extension of your body during movements.

This photo is of my client Rick performing single-arm kettlebell presses (with a 40lb bell) and pull-ups with a 20lb X-vest. If this isn’t an example of functional performance training then I’m not sure I know what does.

Shawn Moody
the “burgh’s” kettlebell specialist
moody01db@yahoo.com

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
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