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Oooo! It's even shot at Alcatraz!

 The Prison Pushup Series

Regular readers of this site know that it's no secret how much I love the Convict Conditioning series of books - so I really couldn't wait to get my hands on the two new (there will eventually be a total of SIX!) DVD and Manual sets ASAP!!!  My full reviews are on the Dragon Door site, so scroll down on that product page and see what I had to say about them (Spoiler alert: THEY RULE!)

A mish-mash workout with a good friend

A good friend of mine, and fellow kettlebell enthusiast joined me today for a lunchtime workout.  She has taken a new job which requires a LOT of heavy lifting (of people) in a medical setting - and had missed some heavy kettlebell lifting, as well as some intense cardio.   Here's what we did:
 
Short-style "Das Kettle"
1 Get Up each side
10 2 hand swings
1 clean, 5 presses on the right side, 1 clean, 5 presses on the left side
1 clean, 5 front squats on the right side, 1 clean 5 front squats left side (or 10 goblet squats)
5 snatches each side
Do this with your lightest bell, then move up, and up, then up again if you can.  For example here's what we did:
She started with 8 Kilos, then 12 Kilos, then 16 Kilos (and had not snatched 16 Kilos before - but did BEAUTIFULLY, I am SO PROUD!)
I started with 12 Kilos, then 16 Kilos, then 20 Kilos (push pressed then negatives on the presses)
 
After that bit of fun, we eached grabbed a small-ish kettlebell that we were comfortable doing high rep snatches with (8K, 12K) and started on a micro mini version of the DOE Man Maker workout:
50 snatches (25r, 25l) then jog for 1/4 Mile
We did this sequence twice, then walked it off on the way to the pull up and dip bars.   After this, we nearly devoured an innocent subway restaurant.
Here's an article about the real DOE Man Maker Workout

 #

I loved this workout!

I loved this workout!

 

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Kettlebell Programs by Fat Loss EXPERT Josh Hillis, RKC2

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FREE 1 Year Preferred Customer Membership Value Pack
Not only do you get to try a ton of new products, the book and more - you get 20% off of all Beyond Organic purchases for a whole year! Preferred Customer Membership is included with this delicious value pack. Get it! :)

 

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