LCCJ update

Just finished Day 8 of my program

Double 24k bells

5 ladders of 2,4,6 rep scheme

19:18

I beat my last session by a minute!!

Stay tuned for a 1 month update!!

Long cycle clean and jerk update!

This program is amazing. I am feeling stronger every workout and my back feels better than ever. I still cannot believe how hungry I get after these workout!! I will have a one month blog post coming up soon with before and after pics as well.


Day 5

5 ladders of 2, 4, 6 rep scheme with double 24k bells

24 min flat

Day 6

5 ladders of 2, 4, 6 rep scheme with double 24k bells

22:46

Day 7

5 ladders of 2,4, 6 rep scheme with double 24k bells

20:20


Each time is faster, I am hoping to complete 5 ladders under 19 min then progress to the next step from the program in Return of the Kettlebell!!

Here is a quick video from Day 6!!


Enjoy and please ask if you have any questions!!

Anyone can swing a kettlebell

I hear it all the time. Kettlebell swings are easy. If you think that Kettlebell swings are so easy then you should....

1. Maintain the box-squat alignment during swings or when picking up or setting down the kettlebell

2. Not shrug or move the shoulders forward

3. Maintain vertical shins at the bottom of the swing

4. Keep the kettlebell above the knees at the bottom of the swing

5. Extend the knee without forward movement

6. Keep the heels down and tracking the toes at all times

7. Keep the foot turnout less than 45 degrees

8. Extend the hips and knees fully at the top of the swing. Your body should form a straight line

9. form an extension of the straight and loose arm(s) at the top of the swing

10. Use the biomechanical breathing match

11. Not overgrip the bell to avoid fatique

12. Tighten glutes and stomach at the top of the swing

13. Keep your eyes on the horizon

14. Allow the hips to drive the bell while the arms(s) guide it

15. Enjoy the float at the top of the swing




I am sure that you do all of these because anyone can swing a kettlebell ;)

Days 3 and 4 of the new program

This is NOT easy but it gets better each time I train. I can't believe how hungry I get on the days I train. I will keep everyone updated on my progress.

Day 3 Long cycle clean and jerk

4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 18:01


Day 4 Long cycle clean and jerk

4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 17:31

This will be a long process but well worth it!!