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Repeat Until Strong.

Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 16kg kettlebell
  • Kettlebell snatch: Low volume, 6 sets each arm, 4, 4, 6, 6, 6, 6 reps with 24kg (left hand, rest; right hand, rest, OTM), 64 reps total
  • Kettlebell bent press: Low volume, 6 sets each arm, 2, 2, 3, 3, 3, 3 reps with 24kg (left hand, rest; right hand, rest), 32 reps total
 
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Today's Testimonial (FB comment)

I read this article and tried this out with two of my students and myself this evening. They were immediately able to add 8kg to their snatch and it made my 32kg feel like it was full of helium. Thanks for sharing this! Already a game changer!”

–Ryan Arnold

www.strongfirst.com

Lion’s Roar Kettlebell Snatch | StrongFirst

Perfect your kettlebell snatch technique with the Lion’s Roar.
www.strongfirst.com
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 16kg kettlebell
  • Kettlebell snatch: Medium volume, 8 sets each arm, 4, 4, 6, 6, 6, 6, 6, 4 reps with 24kg (left hand, rest; right hand, rest, OTM), 84 reps total
  • Kettlebell bent press: Medium volume, 8 sets each arm, 2, 2, 3, 3, 3, 3, 3, 2 reps with 24kg (left hand, rest; right hand, rest), 42 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 16kg kettlebell
  • Kettlebell snatch: Low volume, 6 sets each arm, 4, 6, 6, 6, 6, 6 reps with 24kg (left hand, rest; right hand, rest, OTM), 68 reps total
  • Kettlebell bent press: Low volume, 6 sets each arm, 2, 3, 3, 3, 3, 3 reps with 24kg (left hand, rest; right hand, rest), 34 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 16kg kettlebell
  • Kettlebell snatch: High volume, 10 sets each arm, 4, 6, 6, 6, 6, 6, 6, 6, 6, 6 reps with 24kg (left hand, rest; right hand, rest, OTM), 116 reps total
  • Kettlebell bent press: Medium volume, 8 sets each arm, 2, 3, 3, 3, 3, 3, 3, 3 reps with 24kg (left hand, rest; right hand, rest), 40 reps total
 
How long does such training take you?
In this case, there was a large volume. How long did it take (excluding warm-up and stuff like that)?
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 16kg kettlebell
  • Kettlebell snatch: Medium volume, 8 sets each arm, 6, 6, 6, 6, 6, 6, 6, 6 reps with 24kg (left hand, rest; right hand, rest, OTM), 96 reps total
  • Kettlebell bent press: Low volume, 6 sets each arm, 3, 3, 3, 3, 3, 3 reps with 24kg (left hand, rest; right hand, rest), 36 reps total
 
My New Article (Part I)

“I have one power. I never give up.”–Batman

www.strongfirst.com

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part I | StrongFirst

I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very profound program.
www.strongfirst.com
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 20kg kettlebell
  • Kettlebell snatch: Low volume, 6 sets each arm, 4, 4, 4, 4, 4, 4 reps with 24kg and. 28kg (good ), left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: Medium volume, 8 sets each arm, 2, 2, 2, 2, 2, 2, 2, 2 reps with 24kg and 32kg (bold), left hand, rest; right hand, rest, 36 reps total
New cycle - cutting reps, adding weight. Still very light way, but as I wrote before - I want to jump far, so I will take extra steps back before the run and jump.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 20kg kettlebell
  • Kettlebell snatch: Medium volume, 8 sets each arm, 4, 4, 4, 4, 4, 4, 4, 4 reps with 24kg and. 28kg (good ), left hand, rest; right hand, rest, OTM, 64 reps total
  • Kettlebell bent press: High volume, 10 sets each arm, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 reps with 24kg and 32kg (bold), left hand, rest; right hand, rest, 40 reps total
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 20kg kettlebell
  • Kettlebell snatch: low volume, 6 sets each arm, 4, 4, 4, 4, 4, 4 reps with 24kg and 28kg (good ), left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: low volume, 6 sets each arm, 2, 2, 2, 2, 2, 2 reps with 24kg and 32kg (bold), left hand, rest; right hand, rest, 24 reps total
 
Today's article

Readers of my training log remember that I promised this article a long time ago. Finally, here we go, enjoy!

www.strongfirst.com

Kettlebell Simple & Sinister: Tips for Heavy Goblet Squats | StrongFirst

The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis.
www.strongfirst.com
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 8 sets each arm, 4, 4, 4, 4, 4, 4, 4, 4 reps with 24kg and 28kg (good ), left hand, rest; right hand, rest, OTM, 64 reps total
  • Kettlebell bent press: medium volume, 8 sets each arm, 2, 2, 2, 2, 2, 2, 2, 2 reps with 24kg and 32kg (bold), left hand, rest; right hand, rest, 32 reps total
 
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