push press

From Yesterday Kettlebell Workout 1

 

"Things may come to those who wait, but only things left by those who hustle." -attributed to Abraham Lincoln

Warmup: Synergy Dynamics

Kamp 040411

Technique Practice: Push Press 3 x 8

Your Fat Blaster: R4, S42, S42 rest btwn rds Bodyweight Squats H2H Swings Bottom Half Burpees 2 Hand Swings Pushups Full Burpees

 

____________________________________ Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

The Good, The Bad, & The Ugly Kettlebell Workout 11

"Do not lie in a ditch, and say God help me; use the lawful tools He hath lent thee." -English Proverb

 

"The Good, The Bad, & The Ugly" Kettlebell Workout 11

Warmup: Synergy Dynamics

The Good: M3 Cleans M4 Push Press/ Jerks(if known)

The Bad: M3 Double Cleans M4 Double Push Press/ Jerks

The Ugly: R6, S36, S36 rest between rds Hand 2 Hand Swings (heavy bell) Figure 8's (med bell, NO HOLD & FULL SQUAT) Kettlebell Pushups (one hand on bell & the other on floor, switch hands every other round)

 

 

Rapid Fat Loss - BobGaronTraining.com CLICK HERE to get your copy.

 

 

______________________________________

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best. They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

The Good, The Bad, & The Ugly Kettlebell Workout 2

There are no secrets to success. It is the result of preparation, hard work, learning from failure. -Colin Powell

“The Good, The Bad, & The Ugly” workout 2

Warmup: Synergy Dynamics

The Good: 4 Min Jerk/ Push Press x 2, 2 Min rest between sets, 1 hand switch

The Bad: 45 sec on/ 15 sec rest Cleans x 10 sets (5 sets each arm, alternate hands every other set) Hi/Lo Windmills x 6 set (3 sets each overhead arm)

The Ugly: 1 Min Dolphins x 3, 30 sec rest between sets

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Today I made mine with hemp protein which is great fast digesting protein and good fat. Then I mixed in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super paced shake.

Before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.

The Anti-Batwing Campaign Kettlebell Workout 5

The greatest mistake you can make in life is to continually be afraid you will make one. -Elbert Hubbard

"The Anti- Batwing Campaign" workout 5

Warmup: Synergy Dynamics

Your Fat Blaster: R2, Work 15 seconds R/L, active rest 15 seconds. Work 30 seconds R/L, active rest 30 seconds. Work 45 seconds R/L, active rest 45 seconds. Work M1R/ M1L x 6.

Jerk/ Push Press- R/L 15/15 Swings- R/L 30/30 Cleans- R/L 45/45 One Arm Long Cycle (switch arms every min) M1/M1 x 6

Ride The Chariot Finisher: S17 and sub in a new Charioteer every S17. If you are not the Charioteer then pick one of the following:

Russian Twists Moving Side Planks Goblet Squat Slingshots Iron Cross Hand 2 Hand Swings

Shut Up & Sweat Kettlebell Workout 15

Never give up on something you can't go a day without thinking about.

"Shut Up & Sweat" workout 15

Warmup: Synergy Dynamics

Your Fast Fat Blaster: 4 Rounds, 30 sec, 30 sec btwn rds

V-Stand Pushups Jumpin High Knees (If you have a knee or back issue perform this w/o jumping, bring knees above the waist as fast as you can for more core involvement) Swing- R Swing- L Fast Slingshots Jerk/ Push Press- R Jerk/ Push Press- L KB Jump Squats

Finisher: Rd 1: 30 sec, Rd 2: 60 sec, Rd 3: 90 sec Double Bent Over Alternating Rows (put one leg forward and one back, slightly bend torso forward and row elbows high with every rep squeezing the shoulder blades) Double Outside Cleans Kneeling Windmill- R/L

Synergy Dynamics Warmup Sequence Overview

As the owner and head Kettlebell Coach of Synergy Kettlebell Training in St. Charles, Dixon, and Rochelle, IL it is VERY important for me to make sure my Synergy Kettlebell Training members and Kettlebell Sport clients remain injury free. So I specifically designed a warmup that is customized especially for Kettlebell Training that directly focuses on the main movements that we regularly practice be it the Kettlebell Snatch, Jerk, Clean, Press, Push Press, or whatever.

This is the warmup mobility sequence that we practice before every Synergy Kettlebell Training workout and Kettlebell Sport practice. By performing this sequence, or a variation of it every workout day, your body and mind will soon subconsciously recognize that you will be preparing to exercise. This exactly warmup sequence has been proven to compliment your overall effort that is going to bring you closer to your overall goals every time.

Here is the video of what we do for our Synergy Dynamics cooldown sequence. Our focus is to open up our hips and increase spine mobility here: http://www.bobgarontraining.com/synergy-dynamics-cool-down-sequence-overview

Pyramid of Pain 3.0

This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here's the 3rd release of Synergy Kettlebell Training's signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0

"PYRAMID OF PAIN 3.0"

Standardized kettlebell weights: Men: light bell= 20kg, heavy bell= 24kg Women: light bell= 12kg, heavy bell= 16kg

UPDATE: I HAD AN "OOOPS MOMENT" AND FORGOT TO DEMO THE HAND 2 HAND SWINGS IN THE VIDEO, BUT DEFINITELY MAKE SURE YOU PERFORM THOSE WHEN PRACTICING THIS KETTLEBELL WORKOUT. MY APOLOGIES! :)

Warmup: Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE) 20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8's to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)

Burpees

Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!