KettlebellPlanet.com

Sometimes life gets in the way of the most honorable of pursits, getting jacked. When you are forced to miss training sessions, you have to find a way to maximize the precious time you have to get yoked.

Here is the full body workout I did to get stronger.

• Safety Bar Squat
• worked up to a max single
• Standing Military Press
• worked up to a max single
• Deadlift
• worked up to a max single
• Kettlebell Complex
• finisher
• 3 rounds
• pick 6 drills, move from one to another until you gas out

My gym recently picked up a Safety Squat Bar and I really enjoy training with it. It feels more comfortable on my shoulders and as a result it is easier to go for higher reps. I don't know what makes it safer, but it does make squatting more fun. Also, it changes the stress slightly compared to a regular bar, so it should result in new growth and strength gains. If you can get your hands on one try it for yourself and let everyone know your thoughts.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Since nobody reading this blog wants to look like the man (or woman?) above, the only bench pressing we do around here is in the gym. Now I understand that not all of you want to be the next world's strongest man, or Mr. USA, but that doesn't mean you don't have to train hard and eat right to have a body that fat people can be jealous of. Nothing will help you focus on your goals better than training for a competition. Especially one that people you know will be watching and cheering you on. I prefer strongman, but pick whatever you are most interested in, as long as it isn't long distance running, that will just make you soft and weak.

As for me, yesterday I competed in the Bells of Steel Strongman contest, the video will be posted soon. Strongman is such a fun sport because it is so primal. Who can lift the most? Who can carry this heavy object the farthest? It reminds me of warriors back in the day testing their strength against one another to gain social hierarchy. Is it macho and silly? I suppose, but so what! It's better than being a fat ass sitting on a bench watching life pass you by.

It was a fun event and I wasn't all beat up after wards so this morning I decided to hit the gym for some benching and rowing.

I am following Jim Wendler's 5/3/1 program for my barbell/gym work, so today I focused on the bench press for 3 sets of 3 reps. On the last set you are supposed to go for as many reps as possible, which makes the 3 x 3 a little more fun. I added chains to the bar because accommodating resistance will teach you to go down under control and then explode up. It will also prevent you from easing up after the toughest part of the lift. Use chains or bands whenever possible to get stronger, it works!







Here is the workout I did:

• Mobility
• A1 Chain Bench Press
• starting with the bar, added 1 set of chains, then 20lbs straight per set until I hit my working weight
• 3 x 3, last set done for max reps (7 very hard reps in this case)
• A2 Fat Gripz Dumbbell Bent Over Row
• did a set of 10 reps between each set of bench press
• 8 x 10 including warm up sets
• B1 Weighted Dips
• 50lbs added, 5 x 10
• B2 Fat Gripz Cable Rows
• 5 x 10-12
• C1 Cable Curls
•  2 x 10-12
• C2 Dumbbell Laterals
• 2 x 10-12

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Sledge hammer training is one of the popular new methods that strength coaches are using to develop their athletes. I recommend this as a fun way to get a great conditioning and grip workout in that you can do in your back yard.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

One day life is going to walk up and kick you right in the nuts. For example, I have had several injuries in my athletic career that were supposed to be "career ending" but I pushed through. I have had a business go under that almost ruined me financially, but I started over again and now am in better financial shape than before.

If you think things are tough for you and you want to give up, check out this amazing motivational video of Zach Krych and how he dealt with a potentially career ending injury. Instead of just giving up, listening to the "experts" and being realistic, he chose to be unrealistic and create his own destiny. There is a lesson we can all learn from this.

The first lesson is to not be a wimp. If you want something, don't give up when things get tough or you will never achieve anything.

The second lesson, and one you don't hear of nearly as often, is to be unrealistic. Don't take no for an answer, don't stop when people tell you to pack it in, don't stop pushing. If you want to achieve something great, at some point you are going to have to push past what people consider possible for you and create your own destiny. Forget what other people say is possible and do the impossible. Great people achieve what normal people thought was impossible, and for this their deeds are remembered.

For semi-private or personal training contact:
 Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

• Mobility Work
• A1 Standing Military Press
• starting with just the bar and adding 20lbs per set until reaching a good weight for 3 x 3
• last set as many reps as possible (4 very hard reps in this case)
• A2 Fat Gripz Pull-Ups
• one set between each set of presses
• B1 Dumbbell Triceps Toss
• 4 x 10
• B2 Hammer Curls
• 4 x 10
• B3 Reverse Flys
• 4 x 10

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Monday's after work I like to do a quick kettlebell workout to burn some fat and improve my conditioning. The key here is to keep your rests short and really try to push your body into systemic (whole body) fatigue. When your form breaks down, that is your cue to rest, not so much the number of reps you have completed.

The Turkish Get Up is probably one of the best drills you can do with a kettlebell. It will increase your abdominal strength. improve shoulder mobility, and get your heart rate up.

Here is the workout I did today:

• Mobility Work
• Foam Roller
• Dynamic Warm-Up
• push-ups, lunges, etc
• A1 Goblet Squat
• 5 x 10
• A2 Turkish Get-Up
• 5 x 5/5
• B1 Inch Worm
• 5 x max reps
• B2 Double Kettlebell Swing
• 5 x 15

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com

Sunday's are one of my favorite training days. I have the time to work on some mobility issues in the morning and then get to practice strongman training with the Bells of Steel Crew. Even if you don't plan on competing in strongman there is a lot you can gain from training as one. Training with heavy weights for high reps will make anyone strong, and carrying weights for distance is a lost aspect of strength training that reaps tons of rewards. Because of this a lot of strength coaches incorporate strongman drills into their athlete's programs.

Here is the workout I did today:

AM

• Mobility Work
• joint circles, twists, leg swings, lunges, etc
• Body Weight Drills
• just some sets of Hindu Push-ups, Inch Worms and Depth Squats, nothing too intense

Here is a great video by Steve Maxwell on how to use body weight training as a supplement to your current program. I love doing body weight squats as part of my warm-up to loosen up and "grease the groove" as Pavel would say.


PM

• Mobility Work
• Kettlebell Warm-Up
• 1 minute Two Handed Swing, rest 30 seconds
• 1 minute Right Handed Swing, rest 30 seconds
• 1 minute Left Handed Swing, rest 30 seconds
• 1 minutes Alternating Swings, rest 30 seconds
• 10 reps/hand, Bottoms Up Clean
• Plyo Jumps while holding a 25lbs weight
• low box then high box, about 10 rounds
• Static Holds
• Crucifix Hold and Front Hold 2 sets each of max time
• Log Clean and Press paired with Fat Bar Deadlift
• warm up on the lifts with some low rep sets with lighter weights
• 2 minutes, bang out as many Log Press and Deadlift reps as possible
• start with the Log Press and bang out reps stopping one rep shy of failure
• immediately switch to the Deadlift and bang out as many reps as possible
• immediately switch back to the Log Press and bang out a few more reps
• Basically do as much work as possible in 2 minutes without puking, or just puke, whatever
• Yoke Walk
• Use a good working weight and do a few sets for max distance

Here are some great strongman training videos to give you ideas




For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

While it doesn't necessarily fit into the New Years Resolution theme, this is a fantastic guest piece that depicts how your core is designed to work, and how to improve its function.

I think you'll really enjoy this post; be sure to check it out!

Okay everyone, that's it for this week.  Have a great weekend and I'll "see" you next week!

All the best
Mike


For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

I have decided to use Jim Wendler's 5/3/1 Method for my strength training days in the gym to help round out my strongman training. Wendler's book promotes as simple but effective approach to getting stronger that pretty much anyone can benefit. I highly recommend it as guide to help you get back on the right track to building strength.

As per his book, my weekly split will look like this:

Monday: Conditioning
Tuesday: Upper Body Strength Training, focusing on the Military Press
Wednesday: Lower Body Strength Training, focusing on the Front Squat
Thursday: Conditioning
Friday: Off
Saturday: Upper Body Strength Training, focusing on the Bench Press
Sunday: Strongman Practice with Fat Bar Deadlifts to start each session

Since today is Saturday, I did the Bench Press workout. The plan today was to do 3 x 3 on the bench with the last set being a max rep attempt at the same weight. As for accessories they are done for higher reps and sets (more volume for hypertrophy) and using Fat Gripz whenever possible to increase grip strength.

Here is the strength training session in detail:

• A1 Bench Press
• starting with the bar, worked up to 315lbs as a working weight for 3x3 but maxing out reps on the last set
• 315 x 3, 315 x 3, 315 x 6
• A2 Fat Gripz Row
• 5 x 10
• B1 Weighted Dips
• 5 x 6-10
• B2 Fat Gripz Curls
• 5 x 5
• Flex Band Upper Body Circuit
• as a finisher, one round for as many reps as possible per drill
• triceps extensions,curls, face pulls, reverse flys, twists, rows 

Here are some knowledge bombs from Jim Wendler himself.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Hey guys, here is a great article on Prowler training and why you should give it a try.
Defranco Prowler Training

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

With the season premier of Jersey Shore on, I didn't have a lot of time train today. So instead of hitting the gym to get my GTL on, I did a quick kettlebell workout at home to burn some fat so I look good when I hit the club. Kidding.

But I did watch Jersey Shore and I did do a short kettlebell workout today. That is one thing I love about kettlebells, you can quickly warm-up and then get a solid workout in at home. Body weight workouts can be good for that as well, but I find it easier to really push it when I have weights to play with.

Here is the quick workout I did, feel free to increase the volume or add drills if you have the time and inclination.

• Mobility Work
• joint circles, depth squats, etc
• Warm-Up
• Kettlebell Swing, Halo, Goblet Squat for a few sets each
• A1 Double Kettlebell Swing
• 5 x 15
• A2 Inch Worms
• 5 x 5

The kettlebell swing and inch worms make a nice pairing because the drills mirror each other. With the swing you are working the posterior chain (hamstrings, glutes, back) plus your grip. With the inch worms you are working anterior muscles such as your abs, front delts, and triceps while stretching your posterior chain. Actually I find that inch worms work my lats as well but there is nothing wrong with that.

The idea here is that you are working opposing muscles in an alternating fashion (front, back, front, back, etc) which promotes balance and allows you to get more work completed in less time.

Here is a video demonstrating the inch worm. And don't think this is just for little guys, I find it really challenging and learned the drill from a Judo Champion, Rhadi Ferguson.


For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Even if you don't care to compete, training as a strongman is a great way to force new physical development and makes training fun again. The sheer amount of variety is sure to cause new growth and help bust through strength plateaus. There are two aspects of strongman training that are often neglected in regular strength training.

Grip Training

With all the talk of "functional training", whatever that means, nothing is more functional than having a strong grip. In the real world, whether you can lift something or not always boils down to your grip. Dad or Farmers Strength is really just grip strength. Men who have spent time doing hard manual labour always out perform gym rats in real world tests of strength simply because their grip is superior.

Not only will fat bar and other grip training build your strength, it will dramatically improve your arm size. Your hands, forearms and biceps will all thicken up due to the increased tension that is required to control the awkward implement.

I remember losing a friendly wrestling match to a friend of mine who is an Oil Roughneck up in north Alberta. Once the guy got his hands on me I was done in about 30 seconds! This blew me away as I am a 225lbs strength athlete. But I was no competition for a guy that spent the last 12 years breaking pipe in the outdoors. Case in point, did you know that legendary strongman Bill Kazmaier was an Oil Roughneck and a Lumberjack in his youth?

Time Under Tension

Time under tension is often cited as one of the most important factors in causing hypertrophy, but really trains for it? Most people lift a heavy weight for low reps, or a light weight for a prescribed number of reps, but few athletes train with weight for time. By simply switching things up and going for a predetermined length of time, you will force yourself to bang out more reps, and thereby grow.

Another method used in strongman training that ends up being a time under tension focused drill is carries. Whenever you carry a heavy weight for distance, you are supporting it while moving and it becomes a challenging time under tension drill. Carrying drills such as farmers walks, stone carries, or yoke walks, really build the core, back, hips and depending on the drill, the grip. They are a missing element to 99% of people's training. With carrying drills you forget about reps and just for distance, often pushing yourself further than you thought possible with the help of some friendly competition.

Start carrying heavy weights and you will become stronger, bigger and tougher.

Here is a sample strongman workout. This is the exact workout we did at the Bells of Steel Training Facility today.

• Mobility Work
• Warm-up
• kettlebell swing variations
• Fat Bar/Axle Deadlift
• started with 150lbs and added 50lbs per set until I missed a lift (max effort failure)
• Crucifix Hold
• 3 sets of max time
• Hand Over Hand Rope Pull
• using a prowler loaded with weight
• pulled the prowler about 40', then dragged it back to the starting spot

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Hey Guys,

Here is a great article I just read by Charles Poliquin on how to build muscle mass.
Massive Changes

I have been to two Poliquin seminars and this guy knows his stuff!

Here is a great one by Jim Wendler as well.
The World's Simplest Training Template.


For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Time	Saturday, January 29 at 9:00am - January 30 at 5:00pm
Location	Juno Fitness 3007 Sacramento st Berkeley, CA
Created By	Orange Kettlebell Club, John Wild Buckley, Nazo Okc
More Info	OKC 2 Day Workshop in Oakland California Juno Fitness 3007 Sacramento ... Berkeley, CA 94703 510.909.2297 http://junofit.com/ Your Instructors will be: JOHN WILD BUCKLEY JASON DOLBY NAZO This workshop is the OKC’s biggest offering. It combines the shoulder mobility and regenerative qualities of Indian Club Training with advanced Kettlebell lifting techniques, training, and coaching based on the system used by the Russian National Team. At this 16-hour workshop you will get: 4 HOURS OF INDIAN CLUB TRAINING A DISCOUNT ON A PAIR OF INDIAN CLUBS 1 CERTIFICATE VERIFYING YOUR COMPLETION OF THE INDIAN CLUB COURSE You will also get: 12 HOURS OF ADVANCED KETTLEBELL TRAINING 1 CERTIFICATE VERIFYING YOUR COMPLETION OF THE KETTLEBELL COURSE CONTINUED SUPPORT AND GUIDANCE UPON REQUEST A 30% DISCOUNT ON ONLINE TRAINING We will be covering: THE DEADLIFT THE SWING THE PRESS THE CLEAN THE JERK THE SNATCH PROGRAMMING FOR COMPETITION We will also be teaching several assistance movements to help you improve your flexibility, endurance, strength, and mobility. We will help you identify the problems and find the solutions you need to improve your lifting. We will also be covering programming for competition based on a system used by the Russian National Team. We will be covering Macro/ Messo/ and Microcycles and how to identify where to begin your training. During the Indian Club segments we will be covering: THE FOLDING ARC THE FALLING ARC (FRONTAL PLANE) THE FALLING ARC (SAGITTAL PLANE) CHEST OPENERS SINGLE FIGURE 8’S DOUBLE FIGURE 8’S FALLING CIRCLES (INSIDE) FALLING CIRCLES (OUTSIDE) AND SEVERAL MORE You will also learn how to integrate Indian Clubs into your programs and everyday life. The OKC 2 Day Workshop is the best we have to offer. It combines all of our skills and experience acquired over years of traveling the world teaching, and more importantly learning Kettlebell lifting and coaching from the best coaches and Masters on Earth. We humbly offer to you all we can fit into the 16 hours of this weekend workshop. Price is $500 Group Discounts Available! 50% Discount for U.S. Soldiers & Vets Contact johnwild@orangekettlebellclub.com for more information about discounts.

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Time	Saturday, January 22 at 11:00am - January 23 at 7:00pm
Location	NJKC/The Fit Experience 540 Lafayette Rd. Sparta, NJ
Created By	Orange Kettlebell Club
More Info	OKC 2 Day Workshop New Jersey!!! NJKC/The Fit Experience 540 Lafayette Rd. ...Sparta NJ contact johnwild@orangekettlebellclub.com for info Your Instructors will be: JOHN WILD BUCKLEY JASON DOLBY NAZO This workshop is the OKC’s biggest offering. It combines the shoulder mobility and regenerative qualities of Indian Club Training with advanced Kettlebell lifting techniques, training, and coaching based on the system used by the Russian National Team. At this 16-hour workshop you will get: 4 HOURS OF INDIAN CLUB TRAINING A DISCOUNT ON A PAIR OF INDIAN CLUBS 1 CERTIFICATE VERIFYING YOUR COMPLETION OF THE INDIAN CLUB COURSE You will also get: 12 HOURS OF ADVANCED KETTLEBELL TRAINING 1 CERTIFICATE VERIFYING YOUR COMPLETION OF THE KETTLEBELL COURSE CONTINUED SUPPORT AND GUIDANCE UPON REQUEST A 30% DISCOUNT ON ONLINE TRAINING We will be covering: THE DEADLIFT THE SWING THE PRESS THE CLEAN THE JERK THE SNATCH PROGRAMMING FOR COMPETITION We will also be teaching several assistance movements to help you improve your flexibility, endurance, strength, and mobility. We will help you identify the problems and find the solutions you need to improve your lifting. We will also be covering programming for competition based on a system used by the Russian National Team. We will be covering Macro/ Messo/ and Microcycles and how to identify where to begin your training. During the Indian Club segments we will be covering: THE FOLDING ARC THE FALLING ARC (FRONTAL PLANE) THE FALLING ARC (SAGITTAL PLANE) CHEST OPENERS SINGLE FIGURE 8’S DOUBLE FIGURE 8’S FALLING CIRCLES (INSIDE) FALLING CIRCLES (OUTSIDE) AND SEVERAL MORE You will also learn how to integrate Indian Clubs into your programs and everyday life. The OKC 2 Day Workshop is the best we have to offer. It combines all of our skills and experience acquired over years of traveling the world teaching, and more importantly learning Kettlebell lifting and coaching from the best coaches and Masters on Earth. We humbly offer to you all we can fit into the 16 hours of this weekend workshop. Price is $500 Group Discounts Available! 50% Discount for U.S. Soldiers & Vets Contact johnwild@orangekettlebellclub.com for more information about discounts

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Time	Sunday, January 16 · 12:00pm - 4:00pm
Location	Integrated Holistic Therapy (Inside Gold’s Gym) 770 Wehrle Drive Williamsville, NY
Created By	IKFF--International Kettlebell and Fitness Federation
More Info	*Experience a dynamic warm-up that is perfect for preparing the body for the demands of kettlebell training and/or any other activity! *Mastering the basics! Learn the correct technique for the swing, clean, snatch, jerk, press and squat! *Improve range of motion, decrease injury and enhance efficiency with Ken’s joint mobility program! ... * Technical details that will immediately boost your numbers in the jerk, snatch and long cycle! * Rare assistance exercises and drills that will super-charge your competition lifts! *Take your athleticism to the next level with Ken’s very unique and challenging bodyweight exercises! *How to design training programs that will maximize you and your clients results! *Why breathing correctly is critical to ensuring maximal work capacity! Price - $149. Attendance limited so register soon To register, go here: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4JC9UTHCS3H7L Questions - e-mail Ken at kenblackburn@ikff.net Thanks, IKFF Team

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

If you need to build muscle or get stronger, there are few methods better than picking a heavy barbell off the ground and putting it over head a bunch of times. The range of motion, about 7 feet for most men, is a long way to move a heavy weight through. It's because of this that your whole body will be challenged, and forced to adapt.

Want to get bigger, learn to put more weight over head. Want to get even bigger? Well you get the picture. Don't be afraid to go heavy once you have your form down. A basic standard of strength is the ability to strictly press your body weight unsupported (nothing to lean against like in the seated military press).

As for drills, you can do the clean and press, the clean and push press, the clean and jerk, the snatch and probably some other cool lifts I can't think of at the moment.

I prefer the clean and press as well as the clean and push press simply because I haven't had proper Olympic lifting instruction. That being said I do a lot of snatches with kettlebells, so just do what you are comfortable with and try to learn some new drills as you go.

While you are doing these over head drills, at some point you are going to want to rest. That's OK, rest for a bit. Then, use a trick I learned from Alwyn Cosgrove, do a set of an opposing drill as you recover from the first one. This will give your body time to recover from the first drill while you sneak in some extra volume instead of sitting around. A typical workout using this method would look like this:

• 1 set of clean and press, rest 1 minute
• 1 set of pull-ups, rest 1 minute
• repeat

I love this method because I keep my workouts under 45 minutes but I need a lot of sets to warm up for heavy singles, and this allows me to get more work done in less time. And don't be afraid that it will make you weaker on your "big" lift like the bench press. I have hit many PR's using this method.

When I am writing workouts, this is displayed as A1 and A2 for the first set of drills, B1 and B2 for the second and so on. Here is the upper body strength workout I did today using this method.

• A1 Barbell Clean and Press
• started with the bar, added 20lbs per set until I hit a max single (new PR!)
• 3 x 3 at 75% of 1 rep max
• A2 Pull-Ups 
• Using Fat Grips
• 11 x 5 (the fat grips really reduce the amount of reps I can do per set)
• Cable Curls
• 3 x 15

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

Today I did the first workout of 2011 and it felt so great I did another one! Actually I felt so fat I forced myself do a second workout in the afternoon. If you can squeeze two workouts in one day then go for it. The second workout will really push your metabolism through the roof. Plus it gives you more time to work on your weak points, whatever they are.

Below are the kettlebell workouts I did. If you are tight feel free to spend a lot of time loosening up first. I usually do some joint circles and then spend a lot of time doing body weight squats to loosen up my hips and ankles. In this workout I used two kettlebells for the bulk of it but you can do this with one bell or even dumbbells, just adjust the reps accordingly.


AM

• Mobility Work
• Dynamic Warm-up
• A1 Potato Sack Squat 3 x 10
• A2 Push-Up 3 x 20
• B1 Kettlebell Goblet Squat 3 x 10
• B2 Kettlebell Turkish Get-Up 3 x 5 per side
• C1 Double Kettlebell Swing 3 x 15-20
• C2 Double Kettlebell Windmill 3 x 5 per side

PM

• Quick Warm-Up
• Single Kettlebell Swing 1 x 25
• Potato Sack Squat 1 x 10
• Double Kettlebell Swing 2 x 10
• Double Kettlebell High Pull 2 x 10
• Double Kettlebell Clean 2 x 10
• Double Kettlebell Snatch 2 x8-10 (these are harder!)
• Double Kettlebell Jump Squat Shrug 2 x 10

Here is a good video on the goblet squat. To perform the potato sack squat, simple hold the kettlebell underneath the bottom with your arms hanging down. These are great drills to learn how to squat properly, and even though I have squatted 700lbs in competition, I still use these drills regularly to loosen up work on my form.

For semi-private or personal training contact:

Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com