Increasing Productivity with Technique Regression Ladders

I found the following workout in my journals from 2008 to 2010. Reading my notes made the memories and sensations flood back to me. The workout was so intense that I’ve never had the courage to repeat it as written. It was basically an experiment using my Polar Heart Rate Monitor to discover how I could burn the most calories in the shortest amount of time. Continue reading

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Getups: Shorthand for Recording Progress

If you’re a fan of hardstyle kettlebell training then chances are you’re familiar with the Getup or the Turkish Getup.
The getup is an amazing exercise that takes students from the ground to standing and back again while holding a weight overhead. The benefits include mobility, stability, strength, overall coordination, focus, shoulder health and more.One of the beautiful things about the getup is that it can be broken down into several stages and depending on the individual or the weight being used you can work just a part or all of the getup. You can perform single reps or continuous reps. There are full getups from the ground up, or reverse getups from standing to the ground then back up again. You can combine getups with presses added at each stage along the way or make them part of a larger complex, etc… All variations offer their own unique sets of challenges and benefits.

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Double 32kg Kettlebell Setup

Strong Coffee & Fast Workouts

One of the biggest obstacles (a.k.a “excuses) to fitness is finding time to train. One solution is learning to properly use kettlebells and bodyweight so you can efficiently train at home.
For example…
My Simple & Sinister Breakfast today involved alternating rounds of the following circuit with different aspects of preparing then eating breakfast.

Circuit =
Two 28kg Kettlebells x 10 Cleans & 5 Push Presses, + 3~5 One Arm Pushups/arm.

Put the coffee on & Turn on the stove
Circuit Round 1 + Cook eggs
Circuit Round 2 + put eggs on plate & pour coffee
Circuit Round 3 + Consume Eggs & Coffee

The best part…
No Gym Membership
No commute or traffic to and from the gym
No looking for a parking spot
No changing into gym clothes
No waiting for equipment
Breakfast & a morning recharge workout done inside of 15 minutes.

OEKB Ready Set Go-01