Archive for Body Weight

Fat Blasting & Burning Workout Challenge – Week 3

January 16, 2012 Joel Panetta Body Weight, Workouts

We are at Week 3 of our 2012 Fat Blasting & Burning Workout Challenge. The last two weeks we have started to build our foundation for our workouts. we are giving you a challenging workout but we are not killing you. We want you to make progress but we also don’t want you to get discouraged and I hope that you are staying on track with us here at the Fat Blaster Workout Blog.

Remember this is month a kickoff month. As I said above we are building, so the next two weeks we are working of the same routine but we are going to tweak it just a bit. We want to add just a little more challenge for you. I don’t want your body to get adjusted to anything but a healthy life.

So here is our Week 3 workout:

Do this on Monday-Wednesday-Friday. On Tuesday – Thursday jump rope or do sprints.

NOTICE the CHANGES!

This week we will change to timed rounds. You will do each exercise for 30 seconds with NO REST in between each exercise. There is a total of 5 exercises that will be done for 30 seconds each for a total of 2.5 minutes.

You will follow each round with a full 60 seconds rest.

Jumping Jacks – 30 Seconds
Push-ups – 30 Seconds
2Prisoner Squats – Hands behind head – 30 Seconds
Mountain Climbers – 30 Seconds
Lunges – 30 Seconds – 15 seconds each leg (this is step forwards)

60 Seconds Rest: DRINK!!!!!

Repeat 4 more times if you can. You want to hit 5 rounds.

Keep at it and don’t give up. You are making changes in your life & routine for the better. You will be very happy in the long run.

Remember
Be STRONG!

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New Year Workout Program – Let’s Get Started.

January 2, 2012 Joel Panetta Body Weight, Workouts

Here is a great body-weight workout to start the new year off with.

We will build on this program with the New Year. Look for it to get more challenging as we go on.

Do this on Monday-Wednesday-Friday. On Tuesday – Thursday jump rope or do sprints.

30 jumping jacks (rest 30-45 seconds)
20 push-ups (rest 30-45 seconds)
20 prisoner squats – Hands behind head – (rest 30-45 seconds)
20 mountain climbers (rest 30-45 seconds)
20 squat thrust (rest 30-45 seconds)
30 lunges – 15 each leg (this is step forwards) – (rest 30-45 seconds)
Push-up Plank – 30 – 60 seconds (rest 1-2 minutes)

Repeat 2 more times… The next 2 times through do as many as you can DON’T CHEAT & DON’T QUIT….

You will drop a full pant size in 2 weeks if you do this and follow a good nutrition plan.

BE STRONG!

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Push-up Know How.

October 11, 2011 Joel Panetta Body Weight
Proper Push-Ups - www.FatBlasterWorkout.com

You know how much that we love to use the push-up in many of our workouts so I thought that this video that I found would be great for the newbies.

Be STRONG!

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September’s Workout Challenge – Week 4

September 27, 2011 Joel Panetta Body Weight, Kettlebells, Workouts

We have made it to week 4 of this month’s workout challenge.

As I stated is the week 1 post (FOUND HERE? this is the KICK ASS week and we really ramp up our swing progressions with added body-weight exercises.

Now remember week 4 is for people who making good progression and built their swing foundation.

If you are still a beginner keep doing weeks 1 & 2. I want you to make strives and succeed but I don’t want you to push yourself too fast.

As I stated in week 1′s post the Kettlebell & Body-Weight Combo: is the KICK ASS Combo and that is why we finish the month with it. It is going to test you so get ready. This is broken down into 2 rounds with an extra exercise at the end. Follow it exact and if you are able repeat it.

For the people looking to really push themselves move down to the second part of the workout. This routine is done straight through instead of breaking it up into sets rounds.

Round 1
10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
30 – 60 Seconds Rest

Round 2
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
30 – 60 Seconds Rest

30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Kettlebell Body-weight HARDCORE: This is the ULTIMATE test so you have to have it in you. What you will do is the kettlebell – body-weight combo straight through with no rest until you finish the complete round. If you have anything left in you when you get through repeat it.

10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
10 – 2 Hand Swings
30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Eat right, rest well & keep swinging.
Get back to me with your thoughts & results.

Be STRONG!

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September’s Workout Challenge – Week 3

September 19, 2011 Joel Panetta Body Weight, Cardio, Kettlebells, Muscle Building, Workouts

As we move to Week 3 of this months kettlebell/body-weight workout challenge we are sticking with building our foundation of swings. With so much of what we do with kettlebell coming from the swing we need to keep this foundation building up.

Don’t say just swings again because by keeping the swing going this week we are still building both strength and our cardio endurance. Also look for your week points in the swing. Are you picking up the kettlebell properly? Are you using your hips properly? Pay attention to what you are doing and make your adjustment.

I always recommend hooking up with a certified kettlebell instructor like by buddy Faizal Enu and let them help you get your basic foundation right. I don’t care which organization that they are certified with, as there are many. I do how ever like the RKC/HKC hard-style of kettlebell training myself but like I said you decide what you like.

So this week we will be repeating last week’s routine prior to moving to the next level.

This is a basic get the swing of it routine, that will consist of just 1 & 2 hand swings. Do each exercise for 20 reps then rest 30 seconds or less in between each exercise. Same as the body-weight routine, rest 1-2 minutes in between each round then repeat.

20 – 2 Hand Swings (30 seconds rest)
20 – 1 Hand Swings – Left Arm (30 seconds rest)
20 – 1 Hand Swings – Right Arm (30 seconds rest)
20 – 2 Hand Swings (30 seconds rest)
20 – Alternating 1 Hand Swings – 10 Each Side
1 – 2 Minutes Rest & Repeat

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September’s 30 Day Workout – Getting Back to the Swing.

September 2, 2011 Joel Panetta Body Weight, Kettlebells, Workouts

While the Fat Blaster Workout Blog is a kettleblell related fitness site at times here we like to post information and workouts that aren’t kettlebell related.
We love to mix things up and keep it fresh.

Kettlebells are great. Weather an experienced man, women or over all beginners, the kettlebell is an easy way to get started on your fitness program.

While the kettlebell is our favorite means of exercise, working out & getting in shape, it is not the ultimate or only way. Actually the ultimate tool for your fitness lifestyle is your body.

That’s right, your body, your mind & your imagination are the best and the ultimate workout tools that you can use. That being said we will always find our way back to either kettlebell or body-weight workouts. Or as we are doing in this week’s routine a combination of both.

We all know that the kettlebell is a great tool to kick your Fat Blasting & Burning into high gear. Well when you mix in body-weight exercises you shift that high gear into overdrive and that is what this week’s routine is meant to do.

I am going to put this up in 3 sections: Body-weight only, kettlebell only & kettlebell body-weight combo.
This way you can pick out a routine based on your experience level or you can mix them up.

Knock these out on Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.

If you are going to mix them up do the body-weight routine on Monday, the kettlebell routine on Wednesday & the combo on Friday.

September’s 30 Day Workout:
Body-weight; do each exercise for 30 seconds with 30 seconds or less rest in between each exercise. Rest 1 – 2 minutes after you complete the round then repeat it for 2 more rounds.

30 Sec – Push Ups (30 seconds rest)
30 Sec – Squats (30 seconds rest)
30 Sec – Spiderman Climbs (Spiderman Planks) (30 seconds rest)
30 Sec – Squat Thrusts (30 seconds rest)
30 Sec – Wide Grip Bodyweight Rows (30 seconds rest)
30 Sec – One Legged Step Ups (30 seconds each leg) (30 seconds rest)
30 Sec – Suicide Plank (Up down) (30 seconds rest)
30 – Seconds – Push-up Plank
1 Minute Rest

Kettlebell Routine: This is a basic get the swing of it routine, that will consist of just 1 & 2 hand swings. Do each exercise for 20 reps then rest 30 seconds or less in between each exercise. Same as the body-weight routine, rest 1-2 minutes in between each round then repeat.

20 – 2 Hand Swings (30 seconds rest)
20 – 1 Hand Swings – Left Arm (30 seconds rest)
20 – 1 Hand Swings – Right Arm (30 seconds rest)
20 – 2 Hand Swings (30 seconds rest)
20 – Alternating 1 Hand Swings – 10 Each Side
1 – 2 Minutes Rest & Repeat

Kettlebell & Body-Weight Combo: This is the KICK ASS Combo. It is going to test you so get ready. This is broken down into 2 rounds with an extra exercise at the end. Follow it exact and if you are able repeat it.

Round 1
10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
30 – 60 Seconds Rest

Round 2
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
30 – 60 Seconds Rest

30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Kettlebell Body-weight HARDCORE: This is the ULTIMATE test so you have to have it in you. What you will do is the kettlebell – body-weight combo straight through with no rest until you finish the complete round. If you have anything left in you when you get through repeat it.

10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
10 – 2 Hand Swings
30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Get back to me with your thoughts & results.

Be STRONG!

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Great MMA style workout for the newbies.

August 8, 2011 Joel Panetta Body Weight, Cardio, Workouts

MMA style condition is taking the fitness world by storm. It is becoming popular because it is a fast paced to the point way to burn fat.

MMA fighters are in great shape and have the lean, strong look that a lot of us are looking to achieve.

With MMA/UFC style training you can hit both a cardio & strength/power goal without having to do a lot of long cardio and taking a hit to your strength gains.

You can also do a lot of MMA style workouts using just your body-weight.

I personally like this style of training, so look for me to post some more of it.

This is quick MMA style routine that I think that you will enjoy as a change of pace.

This is a get started routine that won’t kill you but it will kick the FAT BURNING & BLASTING FIRE into gear.

You can do this routine on cardio days instead of running.

This will be broken down into 5 minute rounds just like an MMA fight with a minute rest before repeating.
There is no rest in between each exercise with the exception of changing a weight.

Let’s Go:

Jumping Jacks – 60 Seconds
Mountain Climbers – 60 Seconds
Alternating Bench Steps – 60 Seconds
Medicine Ball High Knees – 60 Seconds (30 seconds each side)
Push-ups – 30 Seconds
Bench/Chair Dips – 30 Seconds

1 Minute Rest Then Repeat.
Your goal should to be able to do 3 – 5 minute rounds just like a UFC fight.
If you want to shoot for your ultimate goal work to get to a championship fight time range in. That is to be able to 5 – 5 minute rounds of non-stop work.

Remember any questions always feel free to contact us here at The Fat Blaster Blog.

BE STRONG!

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Giving up Diet Coke and Detox….

August 5, 2011 Faizal Enu Body Weight, Cardio, Nutrition, Strength, Supplements

Right now I am in Day 19 or a 30-Day detox. So far the results are amazing. Here are some of the highlights:

* I started the detox at 178 lbs. Admittedly, this was right after a two-week period where I was focused on double kettlebell/barbell lifting and putting on mass. Today I weighed myself in the morning and weighed in at 169 lbs. 9 lbs in 2 1/2 weeks in nothing to sneeze at. I have never lost weight that fast. What is strange is that weight loss was really not the goal.

* I am still doing double kettlebell and barbell work. Most detoxes starve you and use stimulants to keep you going. The detox I am using focuses on clean food, elimination of toxins, and elimination of allergens.  For a lot of people, if this doesn’t happen, you are just beating your head against the wall.  Wipe the slate clean and start over.

* I used to drink 4-6 Diet Cokes a day. I have been doing that for about 9 years.  I am have not had any. The biggest things that I have noticed are that I am more hydrated (important, averages 97F down here) and, more suprisingly, food cravings are waaaaaaaaaaaay down. I wouldn’t have thought so, but the difference is amazing.

* I have spent a lot less on food. While less toxic items are more expensive, when you don’t have cravings you don’t waste your money on non-quality stuff and you eat less in general.  Diet sodas are at least $1.25 at a gas station.  Use the money you save to get better meats.

* My sleep quality is way up. This has to do with cortisol. Most peoples cortisol levels are upside down, especially those who rely on nervous system stimulants.

* I am not hungry every 2-3 hours. If you are, your blood sugar ain’t right. If you CAN’T go over 3 hours w/o eating, when do you think you will burn fat.

* Have I been perfect on this detox? No. I am being pretty strict? Yes. Am I getting results? Bigtime YES.

* I have learned a little about my body and how it reacts to food.  For one, I think that even though I love it, I think breads and pasta don’t work well with me.  Rice is another.  Sometimes you don’t discover that kind of stuff unless you go without it.

* Also, if you focus on eating lean animal meats and vegetables, you are really not going to be hungry very often.  Also, per nutrient value, these foods are the cheapest.  It is kind of funny when people think they are taking their nutrition serious when they buy organic cookies.

If you are interested in learning more, send me a message at faizalenu@yahoo.com.  If you weight loss/performance goals have stalled, a detox may jump start your progress.

____________________

Faizal S. Enu, RKC is a kettlebell instructor, boot camp leader, and strength/conditioning coach based out of Tampa, FL. He can be reached at 813-951-7470 or faizalenu@yahoo.com.

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The Plateau Mindset: The Underlying Cause of Plateaus

June 28, 2011 Faizal Enu Body Weight, Fat loss, Fitness Misc., Kettlebells, Rants & Raves

My name is Faizal Enu, and I am a strength and weight loss coach and kettlebell instructor based out of Tampa, FL.  I will be writing regularly for FatBlasterWorkouts.com.  My goal is to take you where the rest of the fitness industry is scared to go.

For my first article, I asked my Facebook friends what I should write about.  One theme that came up repeatedly was plateaus, and why they happen.  I understand that plateaus, especially with weight loss, can be frustrating, but it you understand why they happen, you can do something about it.

At first, I was going to talk about plateau busting techniques, but  I had an epiphany:  “Long term success is about mindset, first and foremost.”  If you have the right mindset, you will overcome any plateau eventually.  If you have the wrong mindset, you will not succeed.  Before I talk about the techniques, I must address mindset.

Here are the common mindset errors that lead to plateaus:
* Lack of accountability,
* Lack of perspective,
* Instant gratification,
* Just showing up or going through the motions, and
* Comparing yourself to others.

The most important part of mindset is accountability.  Simply put, that is saying “This is on me.”  If you don’t have that mindset, you will never take control of your fitness.  Fitness is not something you can buy, inherit, find, download, or steal.  You have to earn it.  It doesn’t mean that if you gain ½ a pound this week that you are a bad person, it just means that you AND ONLY YOU are can take primary responsibility for your fitness.

Another common error is losing perspective.  Keep in mind that even though weight loss is important, there are other things that are more important:
* Your relationships/family,
* Your job/earning potential/finances,
* Your physical well being,
* Your peace of mind

While weight loss is A goal, it is never THE goal.  If you keep your weight loss in the proper perspective with the rest of your life, and you can enjoy long-term success.  If any of the above are compromised, you will either:
* Fail long term, or
* Succeed short term in misery, then fail long term.

I have two examples of this, both of which should scare you.  I know a woman who camped out at the gym entrance at 4:45 AM for the 5 AM opening.  She would only train on HER treadmill.  She stayed at the gym, doing a little of everything and a lot of nothing, for 5 hours.  Needless to say, she has no job, no soul, no friends, and was sickly.  Weight loss is important, but not that important.  The other example is a patient of my dad who took tons a steroids and who knows what else to have the body that he wanted.  This was before the days of anti-aging clinics.  He now has a ton of health issues and even had trouble with the law.  So if you go this route, I hope the long term-implications are worth the short-term benefits.

The other mindset fault is instant gratification.  A lot of people want the success before they do the work.  The only place where “success” comes before “work” is in the dictionary (Vince Lombardi).  It doesn’t work that way, ever!  These are the people play “musical programs” and wonder on fitness forums why they don’t get results.  If you are doing that, you are not on a program.  I speak from personal experience, my best gains have, for the most part come from staying with a program.   Ironman magazine 4-day split, Westside Barbell, Enter the Kettlebell, Escalating Density Training, and Return of the Kettlebell, and Viking Warrior Conditioning all gave me RESULTS in some area.  I got results from all of these because I did the program.  But here is the kicker, I really didn’t see the results of the program until week 3 or 4.  So you quit programs after week 1 or 2, you are not giving your program time to give you results.  The other problem with this mind set is that it encourages programs that give you SUPERFICIAL short-term benefits, many of which will KILL YOU if you followed them long term.  I don’t know how many times I have met people that are very overweight that said, “I used to go to such-and-such awesome boot camp and the instructor would really work us hard.  I lost a lot of weight really fast.”  I would then say “What happened?”  They would either say:
* I got hurt (“Oh, no kidding.”),
* I couldn’t keep it up (aka, “Maybe copious crappy lunges are bad for the knees”),
* I stopped getting results (…you mean destroying my body in a boot camp without adequate recovery isn’t the best long term solution).

Another common one is the idea that all you have to do is show up and clock in.  I see this A LOT in older people.  This may be hard for some people to get their head around, but the idea of going to a gym to exercise is a rather new one.  If you see someone that is over 65 years old in a gym, there is a very good chance they did not have a gym membership in their 30s.  But later in life they joined a gym, lost some weight on a rudimentary circuit program and just continued to do the same program.  Now when they go to the gym, without someone to motivate them, they go to the gym and play cards, read the paper, and play around on the circuit.  They wonder why they are not getting results.  They associated the weight loss with going to the gym, not with the work they did.  Which is a better indicator of effort?

* I spend two hours at the gym today, or
* My workout today was:  Long Cycle Clean&Jerk (2 24kg x 5 x 2,4,6,8,10 in 22:12)

This first person was there about 4 times longer, but I am sure the second person got at least twice as much done and is getting results.

Another common mindset error is comparing yourself to others.  The reason is that we are all different.  They might say, “Faizal eats chicken wings and drinks beer, why can’t I?”  Simple: “YOU are YOU, HE is HE!”.  The problem with this is twofold:

* You start taking on the worst characteristics of others in your life, and
* You are basing your fitness on their abilities and needs instead of your own.

Neither of which is helpful or relevant, because when it comes to your body no one else cares more than you and you can only eat and train for YOU.

I hope this article helped you understand the roll that the mind plays not only in your fitness, but in your life.  Is your mindset sabotaging your fitness?  Only you can answer that.

____________________

Faizal S. Enu, RKC is a kettlebell instructor, boot camp leader, and strength and conditioning coach based out of Tampa, FL. He can be reached at 813-951-7470 or faizalenu@yahoo.com.

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Pull Up Programming Beyond Your One Set Max

September 16, 2009 Joel Panetta Body Weight, Workouts

Article By Will Williams, Sr. RKC
www.rkc2005.blogspot.com

Team, you are lucky to be here. The pull up and I have been homies since 1997.

“How many can you do?” the USMC recruiter asked me.
“What’s a perfect score?” said a sloppy, uninitiated 18 year old variant of myself.

He then tells me that Marine Corps Physical Fitness standards require a minimum of 3, and that 20 is aces. Once you leave recruit training, however, most Marines can rip off a minimum set of 10.

“Well” I say, “here comes 20″. And out came 7. 7 pull ups. I wanted to disappear from the face of the Earth. And within 24 hours, my biceps and back muscles were so sore I contemplated calling in sick from my job as an appliance delivery boy. Soon I would be a man, but not before I learned to clear the bar, repeatedly, in my sleep.

The Presidential Fitness Exam, the Federal Bureau of Investigation, and The Russian Kettlebell Challenge Level II Instructor Certification are some of the respected organizations that employ the pull up as a measuring stick. Not everyone who practices pull ups actually practices them, however. Many cats and kittens simply mount the bar and flex their joints. Some dig on pull ups for muscular development, adding degrees of sexiness to their frame by chiseling out back muscles. Some athletes use the pull up as a warm up, aerialists and gymnasts to name a few. Marines have to eat pull ups for morning chow and then chew on a 5KM run for lunch. In this space here, we speak only of one pull up, the Tactical Pull Up [TPU], as Russian Kettlebell Challenge Chief Instructor and flexibility guru Pavel Tsatsouline has dubbed it. Below are the factors which define a TPU. Before I list the standards, allow me to tell you that unless you are painfully short, or a 5th grader, no pull up unit sold on television to be mounted on your door, or in your door jamb, will suffice. You must begin from a dead-hang. ‘Nuff said.

* -The bar is of a height which allows the user to hang free of the ground, with arms and legs extended at the elbows and knees respectively.
* -The pull to ‘chinning’ is one controlled motion, with no jerking, kipping, or swinging.
* -The user’s neck touches the bar, satisfactory performance being accepted once the chin and jawbone are above and in front of the bar.

Performance of the pull up is clearly described here, yet cannot be taught online. You must operate with a bar, text nearby, and visual aid in the form of an excellent instructor who can demonstrate, communicate, and motivate. This token will cover how to improve the numbers of your perfect pull up, with simple programming following flawless execution of a pull up, meeting the markers listed above. If you have trouble performing a pull up correctly, seek out an RKC II or hop the train to 30Th Street Station in Philly and I’ll heal you.

Regardless of your one-set-max, if you can perform a minimum of three pull ups, you are able to train with me. Enjoy the simplicity of The Trinity, and email me when you hit 10 or more pull ups in one set. If you are under ownership of a sick strength-to-bodyweight-ratio, and you feel that you must add weight to your pull ups, so be it. Maintain the course I set for you, and hang a bell off each foot, tough guy.

I have calculated the time involved to perform each ascending set, or ‘ladder’ of 1-2-3 repetitions, heretofore known as ‘rungs’, and we are looking at about 3 minutes. I will not tell you why I selected this format, or how I know it works, but I will tell you that one the most cutting edge, knowledgeable, and ballsy trainers on this planet has accepted my request to help him write a book on the Pull Up. What I have learned about the pull up has come from my experience in the USMC, and in the RKC system. Listen to me, and every day is pay day. You will train to achieve a number of reps each session by performing multiple sets of low repetitions, opposed to a few maxed out sets that would leave you sore, and unschooled. Print this out when you are done, and head to the bar. Not the pub, the bar. Big difference.

Legend:

One ladder to 3 rungs is commonly known as 3 sets of 1, 2, 3 reps. You will complete this ladder of 3 rungs in 3 minutes, including your rest time of a full minute & thirty seconds, before repeating. In your rest time, perform shake out drills and vibrations that unravel your tissue, preventing residual tightness and reduced joint mobility. You may perform this initial workout as many times as you like before adding another ladder, but once you add another ladder, it may be wise to reduce other movements in your weight training arsenal. When you are ready to advance, check back to this group for further text tutelage, or email me. My online programming is only as good as your technique, be advised.

The Trinity:
1 pull up, rest :30
2 pull ups, rest :45
3 pull ups, rest 1:30

This is one LADDER of three RUNGS. Perform three ladders, and you have nailed 18 pull ups. If you had tried for 18 pull ups without getting off the bar, you may be in trouble. You may be humbled the way a fat, beer bellied Eric Williams Jr. was in ’97 before he emerged from recruit training as his alter ego, Big Willy.

For the first 5 sessions, this is all you will do. On the sixth day, you will gain a ladder. The documented version of a 4 ladder, 3 rung session would look like this:

1 pull up, rest :30
2 pull ups, rest :45
3 pull ups, rest 1:30

1 pull up, rest :30
2 pull ups, rest :45
3 pull ups, rest 1:30

1 pull up, rest :30
2 pull ups, rest :45
3 pull ups, rest 1:30

1 pull up, rest :30
2 pull ups, rest :45
3 pull ups, done. 24 Pull ups total.

After 8 sessions of four ladders, you will test your one-set max. If it is ten reps or higher, add a fifth ladder and blast off. Stay tuned for more from this online user group created by Sandy Sommer RKC, and in due time you will know how to program yourself all the way to 20 reps.

Semper Fidelis,

Will Williams, Senior Instructor
Russian Kettlebell Challenge
www.rkc2005.blogspot.com

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