TRAINING:

10AM-

16 TAEKWON-DO HYUNGS (73 CHALLENGE REPS)

5PM-

500 CHALLENGE REPS, BROKEN UP INTO A FEW ROUNDS OF BASIC DRILLS AND THEN 5 TABATA ROUNDS @ 80 REPS PER ROUND

573 TOTAL TODAY

MONTHLY TOTAL: 946

NUTRITION:

8am-

200mg caffeine/green tea

1045am-

25gr Carnivore protein

fish oil

cod liver oil

vitamin D

2pm-

1 tbsp. coconut…

TRAINING:

10AM-

5 MINUTES LIGHT INDIAN CLUB DRILLS



10 MINUTES, ALTERNATING 30# MACEBELL 10-2s AND HINDU PUSHUPS (intentionally didn't count rounds)

Banning myself from anything more strenuous until Monday.

NUTRITION:

830am-

300mg caffeine/green tea

1045am (after light workout)

25gr Carnivore protein

handful of raw walnuts

fish oil

vitamin D

230pm-

Went to…

TRAINING:

530PM-

Very low-volume, heavy swings.

10 X 10 w/48kg. 60 seconds rest between sets.

That's it. Banned myself from anything more today. 

NUTRITION:

8am-

200mg caffeine/green tea

830am-

1 tbsp. coconut oil

handful of raw walnuts

25gr Carnivore protein

fish oil

vitamin D

130pm-

1 tbsp. coconut oil

about 6oz of BBQ pork rib tips with dry…

I didn't log daily on here. The reason being I was already logging in two other places and it would be basically the same type of workout every day.

Day 5: 5 getups, 16-32kg.

Day 6: 20 minutes 2-arm swings @ 15 per minute w/40kg. 6 getups, 16kg-40kg. Day 6 done!

Day 7: Amnesty Day

Day 8: 20 minutes 2-arm hardstyle swings W/40kg @ 13RPM. 8 Turkish Getups: 16kg-48kg.



(As I've said before, I am not following the exact swing protocol of the…

TRAINING:

515PM-

21 TAEKWON-DO HYUNGS

7PM-

Got my 4 getups in while demonstrating with a 16kg and a shoe.

NUTRITION:

8am-

200g caffeine/green tea

Korean ginseng

2pm-

1 tbsp. coconut oil

chunk of leftover wild salmon

couple elk pepperoni sticks

fish oil

vitamin D

4pm-

300mg caffeine/green tea

930pm-

1 tbsp. coconut…

TRAINING

12/03

10AM-

20 MINUTES OF 2-ARM SWINGS W/40KG @ 14RPM

3 TURKISH GETUPS 16KG-24KG



5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

9am-(preworkout)

200mg caffeine/green tea

Korean ginseng

11am-(after workout)

2 scoops Cytogainer

2pm-

1 tbsp. coconut oil

several strips of bacon and a large avocado

fish oil

vitamin D

Siberian…

TRAINING:

12/01

1 TURKISH GETUP AND ARMBAR STRETCHES WITH 16KG.

12/02

16 TAEKWON-DO HYUNGS

2 TURKISH GETUPS AND ARMBARS WITH 16KG AND 20KG.

I don't mind that this is going to be a slightly easier week for me. I know things will get harder soon as I work up through the rack of bells to the 48kg.

I'm giving everyone notice that I'm not doing the December Challenge as-written this year. This is tough for me, in that I…

Haven't been posting the training blog as much this month because I've been basically doing burpees and an experimental, minimalist kettlebell program, and my usual martial art training. It doesn't make for anything interesting. I do post them every day on Kettlebell Inc.

The point of this post is just to show that if you train hard and obey strict nutrition every day of the year, then what you eat during one or two holiday meals means nothing. Of course, I did steer clear of…

December 1st is next week!

Time for the 5th Annual December Turkish Getup/Swing Challenge.

December Turkish Getup and Swing Challenge

It is simple:

Do one Turkish Getup (TGU) for each day of the month. One rep equals floor to standing on both sides. So, one rep on the first of the month, two the second day, three the third, all the way to December 31st, when you will complete 31 reps.  One “Amnesty Day” per week is…

11/01-11/03

REST DAYS AND STRONGFIRST BASIC KETTLEBELL COURSE. (Not a bad course for swing, squat and getup instruction.)

11/04

100 BURPEES OF VARIOUS TYPES MIXED WITH 16 TAEKWON-DO HYUNGS

NUTRITION LOG:

7am-

200mg caffeine/green tea

8am-

1 tbsp coconut oil

jerky and raw almonds

fish oil

1pm-

1 tbsp coconut oil

couple cans of sardines packed in olive oil with some…

TRAINING:

11AM-

TRAINING:

11AM-

2-ARM SWINGS: 3 X 10 W/ 40KG. 

BACK SQUAT

2 X 5 @ 280

2 X 5 @ 255

FOAM ROLLING. 

5PM-

16 TAEKWON-DO HYUNGS. 

NUTRITION: 

7am-

200mg caffeine/green tea

10am-

1 scoop BSN HyperFX

12pm-(postworkout)

1 scoop Cytogainer whey protein/aminos/simple sugars

handful of raw almonds

fish oil

cod liver…

Dang! I'd better keep up on this. I have been logging my workouts on Kettlebell Inc.'s forums, as I have for the past 5 years so I know I have been training. But, it is easy to slack if you don't have the accountability. 

Here it is: 

10/21

16 TAEKWON-DO HYUNGS, MIXED WITH MY REMAINING 312 KETTLEBELL SNATCHES FOR THE WEEK. WEEK #2 DOWN. 

10/20

250 24KG SNATCHES IN DIFFERENT SET AND REP #s. EASY SET OF 100 IN THERE…

TRAINING: 

445PM-

ABOUT 20 MINUTES, ALTERNATING 24KG KETTLEBELL SNATCHES AND BURPEES (120 TOTAL SNATCH REPS FOR THIS WEEK DOWN, 880 LEFT). 

BACK SQUAT

5 X 3 @ 275#

NUTRITION: 

7am-

200mg caffeine/green tea

8am-

jerky, raw almonds, coconut oil

fish oil

cod liver oil

10000iu vitamin D

1pm-

1 tbsp coconut oil

5-egg omelette with tons of mushrooms and onions…

10/14

16 TAEKWON-DO HYUNGS MIXED WITH THE REMAINING 214 SNATCHES FOR THE WEEK, APPROXIMATELY 3:1 WORK/REST RATIO.

WEEK #2 DOWN. 

10/13

BACK SQUAT

2 X 5 @ 275#

2 X 5 @ 250#



200 24KG SNATCHES IN VARIOUS SETS AND REPS. 



(786 WEEKLY TOTAL)

10/12

REST…

10/10

Starting a very easy protocol of barbell back squats (i.e. very light at this point). Some of you know that I don't use this exercise much and don't generally recommend these, since there are other ways to get the same results in about 95% of the people. It has been at least five years since I put a bar on my back, and I'll admit that even then it was only for short periods. Before those short stretches, it had been about 15+ years. The reason is because I have naturally strong…

TRAINING: 

10/07

REMAINING 170 KETTLEBELL SNATCHES FOR THE WEEK, MIXED WITH TAEKWON-DO HYUNGS AND KICKING DRILLS. 1,000 REPS FOR WEEK #1 DOWN.

10/06

200 SNATCHES. WORKED EASY TECHNIQUE SETS FROM 16KG-32KG. 

10/05

REST DAY

10/04

16 TAEKWON-DO HYUNGS, TABATA HEAVY BAG DRILLS.

10/03

11 TAEKWON-DO HYUNGS MIXED WITH 200 24KG SNATCHES. FINISHED OUT WITH SEVERAL SETS OF HINDU…

TRAINING: 

11AM-

24KG SNATCHES. 

50 REPS EASY AND SLOW. 

3 TABATA ROUNDS @ 56 REPS IN EACH. 

218 TOTAL FOR THE DAY. 430 TOTAL THIS WEEK. 

5PM-

16 TAEKWON-DO HYUNGS.

NUTRITION:

7am-

200mg caffeine/green tea

8am-

1 tbsp coconut oil

10am-

1 scoop BSN HyperFX

1230pm-

1 scoop Synthesize

2pm-

Met Stacey for lunch.…

TRAINING: 

After my weeks of getups and two days of rest, it is time to start up my yearly 5,000 snatch project. Every October I do 5,000 kettlebell snatches @ 1,000 per week for five weeks. 

1030AM-

50 reps with 16kg (haven't snatched a 16 in years...just to make sure I could still snatch, since I haven't been them much lately). 

50 reps with 24kg. 

2 Tabata snatch rounds with 24kg. 

These sets are easy in…

TRAINING:

9/24

9/24

11AM-

TURKISH GETUPS, 16KG-48KG-16KG SUPERSETTED WITH PULLUP LADDDER. 



5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

7am-

200mg caffeine/green tea

Korean ginseng

745am-

coconut oil, jerky, raw almonds

fish oil

cod…