Mon: 20 swings, MC6HC Upper 8 phase 1, 3 rnds kb 24+22kg, +single ohp drop set [2ea kb 22, 3ea kb 16, 5 goblet] 1+1 ring dips, resistance band work- 2x {3x thruster, 5x ohp, paloff presses}, running in place w/punches 2x 1min w/ 1,5kg dumbbells bulgarian bag:4x double spin to arm throw, carry, Tue: incl bench press - single kb 16, MC6HC Upper 8 phase 2, 3 rnds kb 24 (only 4 presses per set), shadowboxing w/ light rb 2 min, evening: bulgarian bag (spins, arm throws, shoulder to shoulder), halos, farmer carry kb 24 Wed: 20 swing, 5ea snatch, trx rows pyramid set, 20ea medium rb ohp, 5x heavy rb squats, 10 partial reps squats, 3ea pistol squats, 1ea 'yop chagi' pistol squat Thu evening bulgarian bag cardio, Fri: 2xABC, rings rows, 1 ea 1hand kneeling pushups, 20 kneeling pushups, MC6HC Lower 8 phase 1, 3 rnds kb 16+16, Sun: 10+10 burpees, 10 burpees w/ bulgarian bag, kb rows, rb+kb rows, bulgarian bag [shrimping,bridging,kimura sit-ups, arm throws] 4x ABC kb 24 Mon: 2x rings pushups drop set, 3x10 swing kb 24, MC6HC Lower 8 phase 2, 3 rnds (mixed weights: 2rnds of snatches w/16, one with 22, one rnd of deadlift w/ 22+16, one w/ 22, one w/22+24. all goblet step-ups with 24) 2x[ab wheel, sit-ups,crunches] 2x [heavy rb floor press drop set], shoulder dislocates, grip strengthener

MC6HC Total Body Workout #1 Phase 1: a. Iso-Rack Clean & Thruster (3 sets: 3/side) 44 lbs b. Rack Carry (3 sets: 50 ft.) 44 lbs c. Farmer’s Walk (3 sets: 50 ft.) 44 lbs Extra: Kettlebell swings 3 sets 44 lbs Kettlebell curls 3 sets 44 lbs A question how does your daily intake look like so breakfast, lunch and diner?

Fri: MC6HC Upper #7 phase 1 3rnds, some reps w/ kb 24+22, rest with 16+16, 3ea x single incl bench press kb 24, 6x goblet press, Sat: bulgarian bag: spins, arm throws, MC6HC Upper #7 phase 2 2rnds, kb 24+22, Sun: 1 ABC kb24+22, 5x ea C+P kb 24, 5ea snatches kb 22, rolling with kids - breakfalls and arm drag drills, bulgarian bag: spin to arm throw, shoulder to shoulder, snatches, halos, 2x[pullover-kimura situp-shinbox-2x halo], around the worlds kb 24 then 22, Mon: 20+10+10 swings kb 24, 11 am: MC6HC Lower #7 phase 1 3rnds kb 24+22, 2 pm: Double Kettlebell Clean & Pause Squat (2 sets: 3 reps) kb 24+22, light resistance band flyes, face pulls, Y+press, bulgarian bag 2x[ 2x spin to arm throw, 10 row] 2+1x[pullover-kimura situp-shinbox-2x halo] ( it was a really heavy day for me) Tue: rest day, walking in the forest, evening - 3xea pistol squats, some jumps, Wed: 10 swings, 11 am: MC6HC Total #7 phase 1 2rnds w/kb 24+22 + 2rnds w/kb 16+16, farmer carry, around the worlds kb 22, light resistance band paloff press, 3x heavy resistance band thruster Thur: 2x10 swing, 5ea halo, around the worlds kb 24, 2x rings pushups drop set, MC6HC Total #7 phase 2 1rnd w/kb 16 + 2rnds w/kb 22 evening - rolling with kids, 1 ring dip, 5ea halo, around the worlds kb 22,

Sun: rolling with kids, Mon: 3xea clean&press kb 16, 1 ABC kb 24, MC6HC Upper #6 phase 1 3 rnds 16+16 (16+24 for 2 sets) MC6HC Upper #6 phase 2 3 rnds 16+16 (10 presses but last 5 pushups on knees) evening: 5 trx pike+knee tuck, swiss ball crunches, 4x (2 halo+2 goblet squats) Tue: 2x leg raises,2x chin-ups, crunches, 5ea snatches MC6HC Lower #6 phase 1 3 rnds 16 4+2xclean&press kb 24, 5xclean&press kb 16 Wed: cutting, chopping, carrying firewood, heavy resistance band curls + thrusters - 2 rounds of 5, 2rnds of trx row to failure,2x5ea swing+face pull, Thur: 10 swings,MC6HC Lower #6 phase 1 3 rnds kb 16, 10 swings, 2x [5x double kb clean + 5 sumo deadlift] kb 16+24 evening: playing with bulgarian bag - spins, double spin to arm throw, snatches Fri: 2x [crunches w/16kg, leg rises, crunches to failure], 6ea bulgarian bag spins, bridges, rolling with kids Sat: firewood carry, sandbag spins, carries, arm throw, 2x ABC kb 24, 5ea cleans,

Hey Chandler, you used have an outstanding quick kettlebell vid on youtube. Seems like it was one arm swing,snatch,squat press,2 arm swing per side ×5 . Can you repost or drop the link here? One of the best wk outs & I can't find it anymore. Thanks, John