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    Our Workouts

    Saturday Sweat Fest w/ a Bacon, Egg, & Cheese

     

     

    Got into a good one over the weekend and followed it up with a delicious bacon, egg, and cheese on an English muff. 

    Below is what I crushed:

    KB Warm-Up w/ Assault Bike X 4 Rounds

    Staggered Stance KB Swings, Cleans, Reverse Lunges, & Rows (5 reps of each movement on both sides)

    Finished each round with an aggressive 45 seconds on the Assault Bike

    5 Rounds X 5 Reps

    A1) Low Bar Trap Bar Deadlifts (don't quite yet look like @dnlfit when I trap bar deadlift pictured above)

    A2) Heavy Double KB Swings

    4 Rounds X 6-8 Reps

    B1) Pull-Ups

    B2) Dips

    3 Rounds X 12 Reps

    C1) Single Arm Cable Face Pulls

    C2) Single Arm Cable Tricep Extensions 

    1 Round X 6 Bites

    D1) Bacon, Egg, & Cheese on an English muff

    Much Love,

    Brendan

    Pull & Pull, Push & Push

    Today's Workout:

    A1) Deadlift - 5 x 5 

    A2) Weighted pull-ups - Changing grips each set - 5 x 5 

    B1) Two KB Front Squat to Strict Press - 3 x 8 

    B2) Split Squat Cable Rows - 3 x 8 each 

    C) Half Kneeling Anti-Rotation Cable Press - 3 x 8 each

    KB Work w/ Mike Perry from Skill of Strength

     

    View this post on Instagram

    Fix your KB Front Squat with this killer trick from @coachmikeperry 💪 #DitchYourShoes ・・・ So, we’ve finally found a good way to use this foamy pad thing that looks like it might fit on a barbell 😉 One of the biggest mistakes on the double kettlebell front is losing the pelvic, rib cage and lat connection. When performed correctly, this squat variation should light up your anterior core🔥🔥 Here’s a simple drill that will teach you the proper positioning rather quickly. Step 1️⃣- clean a pair of kettlebells. Step 2️⃣- find a friend who wants to see you get stronger, and have them place the pad between your triceps and ribs. Step 3️⃣- squeeze the pad and perform a set of squats. 🛑DO NOT DROP THE PAD!🛑 Step 4️⃣ - feel those abs and practice. Step 5️⃣- You’re welcome! @kpdrisco17 @pedestalfootwear @iamevanmarcantonio @brewedstronger @brettjonessfg @strongfirst @amandamaryperry @derekchristeler @xaviersalinas11 @functionalmvmt @perform_better @drjohnrusin #kettlebellworkout #kettlebells #squat #deadlift #abs #training #functionaltraining #fms #movewithfms

    A post shared by Pedestal Footwear (@pedestalfootwear) on

     

    Got some killer KB work in and used the above KB Front Squat tip from Mike Perry, Owner of Skill of Strength. 

    Mike is an awesome dude and trains several highly ranked fighters in the UFC. 

    The workout is as follows:

    6-8 Rounds

    6 Double KB Swings

    6 Alternating Cleans (3 each side)

    6 RDL's

    6 Front Squats

    6 Rows

    6 Push-ups

    Ditch Your Shoes & GET SOME!!!

    Much Love,

    Brendan

    Veterans Day KB WOD

     

    Thank You Veterans. We couldn’t do what we do without the men and women who’ve served their country, and those who still protect us each and every day. 

    I stumbled upon the below workout after doing a bit of digging and decided to give it a go. 

    The WOD: "The IOWA"

    With a Kettlebell Complete:

    • 200m Suitcase Carry
    • 20 Shoulder to Overhead
    • 35 Kettlebell Swings
    • 50 Goblet Squats
    • 35 Kettlebell Swings
    • 20 Shoulder to Overhead
    • 200m Suitcase Carry

    Divisions:

    • Advanced: #70/53
    • Intermediate: #53/35
    • *Fun: You Pick the Weight

    Have an awesome week everyone!

    Much Love,

    Brendan

     

    Follow @KettlebellExercises Right Now!

    Another favorite account of mine for workout nuggets is @kettlebellexercises. Marcus offers some awesome kettlebell workouts for all levels. Below are some movements I worked into my training today:

    Movement Sequence 1 

    View this post on Instagram

    First part of today’s variety day involved some free flow ground work combined with control. These days are all about exploring movements and positions with a variety of Tools. Today was all about the kb. The traditional getup is a great movement to have in your tool box, but to be honest I rarely use it. Vid 1: double get up into double deadstart half kneeling clean Vid 2: Rotational get up - I’ve been playing with this one since I first started messing with it with @venus2bfab. It’s gone through many versions but this is my favorite. Topped it off with a half kneeling snatch Vid 3: controlled renegade rows with one leg up - bruuuutal for the trunk and all parts involved Since today was a variety kb day there were no reps. Just did a few sets of each movement until I felt it was enough. About 5-10 reps of each thing. Total workout (including a few other pieces) was about 45 min. Up your kb game with the Kettlebell Difference (LINK IN BIO) . . . . . . . . . #kettlebell #strengthbymarcus #kettlebellworkout #kettlebellexercises

    A post shared by Marcus Martinez (@kettlebellexercises) on

     

    Movement Sequence 2

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    A favorite movement of mine is the renegade row. Not everyone is ready so here’s a few regressions for ya and my favorite intensifier: This is a powerful upper body movement that really gets the entire trunk firing as one unit. 1️⃣ Alternating bent over row 2️⃣ Alternating bent over row with your feet back (prob my most often go to) 3️⃣ Alternating stance 4️⃣ Renegade row 5️⃣ renegade row with contralateral leg lifted (my second favorite) Mix things up on your pull day in the conventional gym or throw these into a circuit with some pressing and lower body work for a powerful full body workout. Ready to up your strength and power with kettlebells while dropping body fat?? Then you’re ready for the Kettlebell Difference! (LINK IN BIO) . . . . . . . . . #kettlebell #kettlebellworkout #kettlebellexercises #strengthbymarcus #thekettlebelldifference

    A post shared by Marcus Martinez (@kettlebellexercises) on

     

    Movement Sequence 3 

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    Rotation and flow... ONLY try this if you’ve mastered the clean and single arm Rotational Clean. The first video was a double Rotational Clean. The second vid is an alternating Clean I picked up from @swingthiskettlebell This WILL NOT be the bulk of your work. Don’t try to go heavy. Don’t hit PRs. This is for amplifying the effects of Rotational flows and building timing/coordination. I love when people message me “well you don’t need kettlebells to build coordination”. No shit. Buuuuut this is fun (to me). Plus you get the added benefit of building a strong ass grip, resilient shoulders, and a solid trunk. Ended my session with a few sets of these with the Rotational get ups (a couple posts ago) Give it a whirl and make sure to tag me to potentially get featured in my stories or on my page! Get started on the Kettlebell Difference! I don’t have flows like This in there BUT when you master the fundamentals you gain the skill and confidence to experiment and play with all sorts of movements! (LINK IN BIO) . . . . . . . #kettlebellexercises #kettlebellworkout #strengthbymarcus #kettlebell #thekettlebelldifference

    A post shared by Marcus Martinez (@kettlebellexercises) on

     

    Thank you for reading and have a killer weekend!

    Much Love,

    Brendan