In this issue:
Video of the week: renegade row revealed
The renegade row is one of the coolest looking kettlebell drills you can perform. You too can impress your friends! This week Anthony shares the simple secret to this great core exercise.
Announcing AOSx: Smokin' Ladders!!
The AOS Express workout series is an excellent at-home-fitness collection focusing on kettlebell and bodyweight circuits. This series is composed of single-day workouts as opposed to lengthy and complicated multi-week programs.
Collect all the AOS Express workouts and keep them in a binder or file folder for use anytime. Not sure how to workout today? Pick an AOS Express workout at random and get to work.
Each workout comes with a companion instructional video. Watch the video and study the workbook before attempting the workout. When you are confident with the circuit, simply print the workbook and use it as a guide for your workout.
AOSx: Smokin' Ladders is the first in this series. It has been honed to perfection through live testing at the "AOS R&D Center", Punch Kettlebell Gym in Providence, RI. Smokin' Ladders is a ladder circuit built around 2 core kettlebell drills: the double clean & press and the snatch. 17 additional kettlebell and bodyweight drills pepper these ladders to create an incredibly fun workout with plenty of variety. This downloadable product includes a 10 minute instructional video and corresponding (pdf) workbook. The workbook includes 3 workout options: beginner, intermediate, and advanced.
Purchase by February 13 and save $10 off the $39.95 price.
Click here for a video clip or to purchase.
Mailbag motivation
---------------------------- Original Message ----------------------------
Subject: Finished 12 weeks/ new results
Date: Sun, December 24, 2006 5:03 pm
To: "anthony diluglio" <anthony@punchgym.com>
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Anthony,
Hope all is well.
Finished 12 weeks with the work book and it wasn't easy. Had to work through a few things during the last couple of weeks. Completed a test day yesterday. Here's what I posted on DD:
Clean and Press 95.5 lbs 5L/5R
SSST 24K x10 mins= 229 reps
My goal going in was to hit 211. I'd read awhile back that shooting for 65% at 5 mins would put me on track to make my goal. At 5 mins I had passed the 137 I was looking for.
25/25,10/10 -no rest- 15/15 =100, then
10/10-no rest-5/5,10/10=50
10/10,5/5-no rest-5/5,5/5-no rest-5/5=60
5/5-no rest-5/4=19
Now I think I'll take a week of active rest, then start a modified routine for awhile. By then the welder should be done with my 2 KBs and I'll be able to do 95, 100 and up until I get the 112. Can't bring myself to start the 12 weeks again right now. Just feel wore out even though my strength and stamina is up.
Take care and hope you and yours have a Happy holidays,
Harry