To be successful in kettlebell sport, one must become comfortable with discomfort. -Catherine Imes WKC Master of Sport Warmup Animal movement drills Skill Hardstyle KB swing practice KB deadlifts KB hike KB swing 1 arm KB swing KB windmill variations Conditioning 10...

Your descent should be slow enough to permit you to maintain good form, but it should be fast enough to not waste energy or kill the stretch reflex at the bottom. Many lifters will “dive bomb” their squats. This is a fancy term for dropping very quickly and almost...

Physical therapists, trainers, and athletes use foam rollers to relieve muscular pain and tightness (“adhesions”, “knots”, or “trigger points”). You will not find a simpler, more effective method for releasing the old accumulated...

“Now whoever has courage, and a strong and collected spirit in his breast, let him come forth, lace up his gloves, and put up his hands.” – Virgil Warmup Jumprope 5 minutes Groundfighting conditioning/movement drills: Bearcrawl/crabwalk Forward/backward rolls...

Warmup Row 500M 3 rounds 5r/5l kb single leg deadlift 10x hardstyle kb swing 10x pushup 10x butterfly situp Hip flexor stretch 30 sec Strength – deload week 3×5 Deadlift (40/50/60%1RM) Conditioning 10 minute AMRAP 20M sled pull/tire drag (75%BW) 10x box...
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