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Hi Gang!
Today I offer up a different kind of workout -- Ladders.  Ladders are a great way to ease into a workout and warm-up as you go along, and to really focus on your technique and form as you go through the progression.  Make no mistake - it may seem easy at first, but the nature of the workout is to keep building momentum as you progress through it and the overall volume will build up before you know it.  The basic concept is simple:  start with one repetition on each side, then go to two, then three and so on.  If you start with one rep and work up to 10 reps on each side for a particular movement, that's a total of 110 reps total overall!  See what I mean about the volume adding up?  So give it a try and HAVE FUN!

Ladders

1. Alternating Swings -- start with 1 rep each side, work up to 10 reps each side.  Consider this your warm up.
2. Alternating Single Leg Squats -- start with 1 rep each side, work up to 5 each side
3. Alternating Cleans -- start with 1 rep each side, work up to 10 reps each side
4. Alternating Windmills -- start with 1 rep each side, work up to 5 reps each side
5. Alternating Seated Straddle Leg Presses -- with your legs straddled out to the side, lift KB from the floor to the Racked position and press overhead.  Return to the floor and repeat on opposite side.  Continue back and forth, adding on rep each time.  Work up to 5 reps on each side.
6. Alternating Snatches -- start with 1 rep each side, work up to 10 reps each side.  This is the barn-burner finish.  Do as many as you can up to 10 reps.
7. STRETCH!

           Rest 30 seconds between each exercise.  You may not get through the whole workout the first time, which is fine.  Just keep at it
           until you can get through the whole progression.  Then it's time to start thinking about increasing the weight to the kettlebell you
           are working with.  If you complete the entire progression, you will have done 420 total reps!

            Have Fun.     Train Hard.      Enjoy the journey.

         Dr. Pete

    

Hi Gang,
I've got a great workout for you today.  This one comes courtesy of one of my staff members, Kathy.  This is one of her favorite routines that we put together.  I hope you enjoy/endure it as much as we do.

Set timer for Single, 30 seconds, Auto

1. Two handed swing
2. Right arm swing
3. Left arm swing
4. Alternating swings
5. --- REST 1 minute
6. Turkish Get Up Right side
7. Turkish Get Up Right side
8. Turkish Get Up Left side
9. Turkish Get Up Left side
10. --- REST 1 minute
11. Right Single leg KB Squats
12. Left Single leg KG Squats
13. Upright Row (or Flip), Catch and Squat
14. Upright Row (or Flip), Catch and Squat
15. --- REST 1 minute
16. Right Clean & Press
17. Left Clean & Press
18. RIght Floor Press
19. Left Floor Press
20. --- REST 1 minute
21. Tactical Lunges
22. Tactical Lunges
23. Ribbon
24. RIbbon
25. --- REST 1 minute
26. Right Single Leg KB Deadlift
27. Left Single Leg KB Deadlift
28. Right Single Leg KB Deadlift
29. Left Single Leg KB Deadlift
30. --- REST 1 minute
31. RIght Snatch into Right Windmill - REPEAT
32. Right Snatch into RIght Windmill - REPEAT
33. Left Snatch into Left WIndmill - REPEAT
34. Left Snatch into Left WIndmill - REPEAT
35. --- REST 1 minute
36. Figure-8 to a Hold
37. Round the World (Slingshot)
38. Figure-8 to a Hold
39. Round the World (Slingshot)
40. --- REST 1 minute
41. Burpee-Right Dead Snatch-Left Dead Snatch
42. Burpee-Right Dead Snatch-Left Dead Snatch
43. High/Low Plank
44. High/Low Plank
45. --- REST 1 minute
46. Triple Crush
47. Triceps Extensions
48. Biceps Curls
49. Triple Crush
50. --- DONE!

Rest 2 minutes then finish with a 3 minute Snatch Challenge (45 seconds per side, repeat twice)

Have fun.    Train hard.    Enjoy the journey!

Dr. Pete

Hi gang,
Beginning April 13, 2009, there will no longer be a Monday night kettlebell class at MAC Fitness in Wexford.  Due to scheduling conflicts and a lack of turn out for the evening classes, we are putting these on hold for right now.  The morning classes (Fridays at 10:30 am at MAC Fitness and Saturdays at 9:45 am at Kaminski's Black Belt Academy) will continue as usual.  Stay tuned for an announcement for an exciting upcoming program that we are offering.  You won't want to miss it!

Dr. Pete

Have fun.    Train hard.      Enjoy the journey.

Hi Gang,
I recently had an experience that reinforced my beliefs.  Two men I know at my church who are near my age recently were hospitalized for heart trouble.  Both it turns out had heart attacks, one needing a stint as well as having to have his heart "shocked" back into rhythm, and the other man needed quadruple by-pass surgery.  In both instances it was due to lifestyle.  We all have choices to make.  And those choices have consequences and outcomes.  I want you to train as if your life depended on it, because in reality, it does.  Don't become a statistic.  Be an example to those around you: your family, your friends, your community at large.

This week we up the anty again, both with time and some new exercises, the Figure-8-To-A-Hold,  the Slingshot, and the Get-Up Sit-Up.  ENJOY!

Set timer for Single, 30 seconds

1. Two Handed Swings
2. Right Arm Single Swings
3. Left Arm Single Swings
4. Alternating Swings
5. ---REST 1 MINUTE
6. Right Leg Single KB Squat
7. Left Leg Single KB Squat
8. Upright Row (or Flip), Catch and Squat
9. Upright Row (or Flip), Catch and Squat
10. --REST 1 MINUTE
11. Right Clean & Press
12. Left Clean & Press
13. Right Floor Press
14. Left Floor Press
15. --REST 1 MINUTE
16. Tactical Lunges
17. Tactical Lunges
18. Right Single Leg KB Deadlifts
19. Left Single Leg KB Deadlifts
20. --REST 1 MINUTE
21. Right Snatch
22. Left Snatch
23. Right Windmill
24. Left Windmill
25. --REST 1 MINUTE
26. Figure-8-To-A-Hold
27. Slingshot
28. Figure-8-To-A-Hold
29. Slingshot
30. --REST 1 MINUTE
31. Right Get-Up Sit-Up
32. Left Get-Up Sit-Up
33. High-Low Plank
34. Plank
35. --REST 1 MINUTE
36. Triple Crush
37. Tricep Extensions
38. Bicep Curls
39. Triple Crush
40. --DONE!

BONUS: 3 Minute Snatch Challenge (alternate 30 seconds per side)
**If this workout is too easy, only rest 30 seconds between rounds

Have Fun.   Train Hard.    Enjoy the Journey.

Dr. Pete

Hi gang!
I've got a good one for you this week.  We are going to use our two new exercises from the last week, the Windmill and the Triple Crush.  There will be no new additions, as the Windmill can be a challenge.  So remember, FORM IS EVERYTHING!  NEVER sacrifice FORM in order to get more reps.  NEVER sacrifice FORM in order to go FASTER.  Breakdowns in FORM will ALWAYS come back to bite you, either by setting you up for injury or preventing you from progressing.  If you have questions about form, ASK ME. 

Here we go:

Set timer for Single,  40 seconds

1. Two handed Swings
2. --REST
3. Right handed Swings
4. Left Handed Swings
5. --REST
6. Right Dead Cleans
7. Upright Row (or Flip), Catch and Squat
8. Left Dead Cleans
9. --REST
10. Right Single KB Squats
11. Right Clean & Press
12. Left Single KB Squats
13. Left Clean & Press
14. --REST
15. Right High Pull / Snatch
16. Left High Pull / Snatch
17. Upright Row (or Flip), Catch and Squat
18. Right High Pull / Snatch
19. Left High Pull / Snatch
20. --REST
21. Right Windmill
22. Tactical Lunges
23. Left Windmill
24. Tactical Lunges
25. --REST
26. Right sided Floor Press
27. Plank
28. Left sided Floor Press
29. --REST
30. Right Swinging Cleans
31. Left Swinging Cleans
32. --REST
33. Triple Crush
34. DONE!!

BONUS:  2 Minute Snatch Challenge
                 (alternate 30 seconds on each side twice)

Have fun.    Train hard.     Enjoy the journey.

Dr. Pete

         

Hi Gang,
It's cold out there, so stay warm by swinging that kettlebell!  DON"T FORGET: TUESDAY NIGHT WORKOUTS ARE SWITCHING TO MONDAY NIGHTS AT 6:30 PM - 7:15 PM STARTING TODAY, JANUARY 12!  Also, remember that if you bring a guest to class, they get their first class FREE this month, PLUS you get your name entered into a raffle for a FREE 5 CLASS PUNCH CARD!  So bring a friend, your husband, wife, girl friend, boy friend, mother.... you get the idea.  ANYONE can benefit from kettlebell training.

This week we add in two new exercises:  the Windmill and the Triple Crush.  Be sure to get to class so you can learn the fine points of these movements (especially true on the Windmill).

Set timer for Dual
1:30 min On / 0:45 min rest

1. Swings (2-handed, singles, alternating)  REST
2. Dead Cleans 5-4-3-2-1   REST
3. Single KB Squats  4-3-2-1   REST
4. Clean & Press  4-3-2-1    REST
5. Upright Row (or Flip), Catch and Squat
6. Alternating High Pull / Snatch
7. Single Leg KB Deadlifts  5x5
8. Tactical Lunges
9. Alternating Windmills
10. Triple Crush
11. Floor Press  4-3-2-1

Bonus Round:  2 minute Snatch Challenge
(alternate 30 seconds on each side twice)

Have fun.   Train hard.      Enjoy the journey.

Dr. Pete

Hi gang,
It's officially a new year.  Time for some change.  Remember, the one constant in the universe is CHANGE.  We are designed to ADAPT, because change is inevitable.  Don't fight it.  Accept it and grow from it.

This month we are having a special raffle at both MAC Fitness and Kaminski's Black Belt Academy.  We will raffle off a free 5 class punch card at each location.  Here's how it works:  for every person you invite to try out a class, you get a ticket with your name on it entered into our raffle.  Plus, they get to try the class for FREE.  The more people you invite, the more chances you have to win.  Besides, it's a lot more fun doing your kettlebell workout with a group than with just me.  Safety in numbers.  So let's build a strong kettlebell community!

Just a reminder that our TUESDAY NIGHT kettlebell class at 5:30 PM is MOVING TO MONDAY NIGHT at 6:30 PM at the MAC Fitness location.  Write it down in your calendar NOW!

Here is this weeks workout:

Set timer for dual:  1:30 min/ 0:45 secs

1. Swings (Two handed, singles, alternating) - REST
2. Dead Cleans (5-4-3-2-1) - REST
3. Single KB Squats (7x7) - REST
4. Floor Press (5-4-3-2-1)
5. Upright Row, Catch (or Flip) and Squat - REST
6. Clean & Press (5-4-3-2-1) - REST
7. Single Leg KB Deadlifts (5x5) - REST
8. Combination High Pull/Snatch (1x1) - REST
9. Tactical Lunges - REST
10. Thrusters (Clean, Squat & Press) (1x1) - REST
11. High-Low Plank - DONE!

Bonus: 2 minutes Snatch Challenge (alternate 30 seconds per side for 2 minutes)

Remember, work as long as you can for each time period.  If you need a brake, set it down, rest and resume when ready.  Never sacrifice form for more repetitions.  Form is everything.  Think about what you are doing.  Constantly monitor your position.  Be aware!

Have fun.   Train hard.   Enjoy the journey.

Dr. Pete

Hi gang,
It's the week of New Years and a great time to plan out your health goals for the upcoming year.  Where to you want to be a year from now?  That's right, a YEAR FROM NOW!  Seems like a long way off, but realistically many of our health goals take time to accomplish and we need to be patient and think long term.  Sometimes the question to ask is where do I want to be 5 years from now, or better yet, 10 years from now.  The decisions and choices we make today determine where we will be 5 and 10 years from now.  Chose wisely.  Chose to be healthy.
This weeks workout adds in three new exercises: the hot potato, the Tactical Lunge and Snatch.  I've stepped it up a notch as well in terms of the layout of the workout as well.  It is fast, fun and furious.  ENJOY!

Set timer for Single, 30 seconds

1. Two Handed Swings
REST
2. Right Arm Swings
3. Left Arm Swings
REST
4. Right Single KB Squats
5. Hot Potato
6. Left Single KB Squats
REST
7. Right Dead Cleans
8. Tactical Lunges
9. Left Dead Cleans
10. Tactical Lunges
REST
11. Upright Row (or Flip), Catch and Squat
12. Right Clean & Press
13. Upright Row (or Flip), Catch and Squat
14. Left Clean & Press
15. Plank
REST
16. Right High Pull
17. Left High Pull
18. Right Snatch
19. Left Snatch
REST
20. Right Swinging Clean
21. Upright Row (or Flip), Catch and Squat
22. Left Swinging Clean
REST
23. Right Single Leg KB Deadlifts
24. Left Single Leg KB Deadlifts
REST
25. Two Handed Swings


BONUS -- 2 Minute Snatch Challenge  (30 secs. on each side, repeat twice)

Have fun.   Train hard.   Enjoy the journey.

Love and respect,

Dr. Pete

Hi Gang,
I know it is the week of Christmas, but.... TRAIN ANYWAY!  You know you are going to eat and drink more this week than usual (after all,it's a holiday!).  Therefore, make that extra effort to put a little time into keeping up with your training.  Remember, any training is better than no training.  Also remember that we will be at MAC Fitness Tuesday, Dec. 23, Friday Dec. 26, Tuesday Dec. 30 and Friday, Jan. 2.  So there is no excuse for getting a workout in.

Here is this weeks program:

Practice #1                                             * - Denotes new exercise this week

Set Timer for: 1:15/1:00

1. Swings (Two Handed, Single Right, Single Left) – REST
2. Single KB Squats (5x5) – REST
3. KB Dead Cleans (5-4-3-2-1) – REST
4. Single KB Dead Lifts (5x5) - REST
5. KB Floor Press (5-4-3-2-1) - REST
6. *Upright Row (or Flip), Catch & Squat* - REST
7. Clean & Press (5-4-3-2-1) - REST
8. *High Pull* (3x3) - REST
9. Alternating KB Clean, Squat & Press (Thruster) – REST
10.  Alternating Low Plank/High Plank – REST
11. Alternating Swing, Clean & High Pull – FINISHED!

Practice #2

Set Timer for:  1:30/1:00

Use the same exercises as Practice #1, just increase the time to 1:30 mins

Have Fun.   Train hard.    Enjoy the journey.

Dr. Pete

Hi gang,
This week we add in some new movements to our training program; the Floor Press, the Single Leg KB Deadlift and the Plank.
If you are not sure how to do these movements, make it to a class this week and learn first hand.
Here we go:

Practice Set #1
Do your warm-ups
Set timer for 1:00 min / 1:00min
1) Towel Swings - REST
2) Two Handed Swings - REST
3) Floor Press (5-4-3-2-1) alternate sides - REST
4) Alternating Single Arm Swings ( 3 x 3) - REST
5) Dead Cleans (3-2-1) alternate sides - REST
6) Alternating Single KB Squats (3 x 3) - REST
7) Clean & Press (3-2-1) alternate sides - REST
8) Single Leg KB Deadlift (4 x 4) - REST
9) Alternating Single Arm Swings - REST
10) Alternating Clean, Squat & Press (Thruster) - REST
11) Plank - DONE!

Practice Set #2
Do your warm-ups
Set timer for 1:15 min / 1:00 min
1) Towel Swings - REST
2) Dead Cleans (4-3-2-1) - REST
3) Alternating Single KB Squats (4 X 4) - REST
4) Single Leg KB Deadlift (5 x 5) - REST
5) Floor Press (5-4-3-2-1) - REST
6) Clean & Press (4-3-2-1) - REST
7) Two Handed Swings - REST
8) Alternating Single Arm Swing & Clean - REST
9) Plank - REST
10) Alternating Clean, Squat & Press (Thruster) - REST
11) Free Form Swings (Two Handed, Single Arm, Alternating) - DONE!

Have fun.   Train hard.   Enjoy the journey.

Dr. Pete