55 swings with 50lbs 4 rounds of shoulder press 10 reps with 35lb kb's, push-ups 10, rows 10 with 50lb kb's and floor pull over to press 50lb kb. Finished with 5 minutes on the rowing machine.

Emom - 20 minutes 1- Double KB Squats-6 2-Double Cleans -6 3-Push ups -6 4-Planks -20 seconds 5- Hollow Holds- 20 seconds Farmers walk -150ft/ 50 lb kb's

When it comes to the type of training that yields fast sustainable and bad ass gains, it’s all about intensity with your fundamental movement patterns. That said things don’t have to be boring and mundane just because you’re doing the basics. Take one of the most powerful fundamental movement patterns there is: vertical pulls. To spice it up so that you don’t just get size and strength gains in your back, biceps, rear delts, and forearms, but also really beef up your grip strength, I like doing the movement from a towel. This is just one of multiple different ways through the use of all different movement patterns that you can improve the speed and degree of whatever gains you’re looking for with your training. Get creative with your training through little intensity tactics like this infused into your workouts and I promise your workouts will cease to be stale and will yield better results. Hands up. Keep Fighting! P.S. Sorry about being MIA the last week. Just getting over a VISCOUS case of flu. Anyway, full steam ahead moving forward!

I started my journey into kettlebell fitness with Coach Marchman and it has been a great journey, in part, as it has helped me come back stronger than ever. Well, maybe not 50 years ago 'ever' but certainly very strong for a 60+ now almost 72 year old kind of guy. I am going on to something like this: Mon – strength Tues – HIIT Weds – strength Thurs – long cardio Fri – Spartan 300 workout Sat – Strength and long cardio Sun – rest / recover Strength and Honor to all of you!

No KB work today, just lots of snowshoeing. Just got back from doing two Mountains up North from me, quick break and probably just do my daily hike out behind my house.