1. Barbell Power Snatch 8x1

2a.  Squat 6-8x2-3
2b.  Box Jump from seat 6-8x3
2c.  Bulgarian Bag Halos 6-8x6/6

3a.  Step ups 3x10/10
3b.  Walking RDL's 3x10/10

4a.  GHR 3x12-15
4b.  HLR 3x12-15

5.  Sprint 6x60 meters

6.  Prowler 5-10x30 meters

1.) KB clean and push press 4x6

2a.) Bench Press 8x2-3
2b.) Band pull aparts 8x15

3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)

3-5 rounds

4a.) Double Unders x 30 seconds
-no rest
4b.) KB Swings x 30 seconds
-no rest
4c.) Burpees x 30 seconds
-30 seconds rest


Count total reps of each

1a. 1 arm KB snatch 4x6-8
1b. Band pull aparts 4x20

2. BB Power Snatch 5x2

3a. Deadlift 6x2-3
3b. BB Power Curls 6x6

4a. GHR 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

6. Sprint 5x50 meters

One of my favorite exercises, or complexes, to perform with weights is the one handed Snatch+Jerk. Its as simple as ripping a weight up from the ground to overhead in smooth movement, then bringing it back to the shoulder and punching it skyward to full lockout again before returning it to the ground or for another rep. Myriad implements can be used here, Kettlebells are a very popular and excellent choice, but so are dumbbells and even a barbell. It sounds simple and the best make it look easy, but it can be tricky to learn how to perform correctly and efficiently. Here are a few of us performing the movement below. Don't forget to inquire about our kettlebell and bodyweight workshop being held 11/06/10. Email me or comment below for more details.

This is going to be a very exciting workshop geared towards learning the basics of kettlebell and bodyweight movements and several progressions and regressions to maximize your training and coaching. Lots of people "do kettlebells" these days, but not everyone uses proper mechanics and trains optimally with this incredible tool. I have decided to have this workshop to help athletes and coaches learn the basics and a few variations to enhance their training and coaching style.  I tell people frequently that kettlebells are kind of like a sports car, driving one can be very fun, but driving it the wrong way can be very dangerous. Don't jeopardize your health and performance. Learn the proper technique and watch your performance skyrocket. The most functional tool we all have available to us is our own body. Combining our natural bodyweight movements with kettlebells is an amazing way to have a lot of fun and blow your old training program through the roof. 


Why train with kettlebells?


Kettlebells are a very functional tool that allow your body to move freely through space without restrictions.  You can generate tons of force for power production and athletic enhancement, as well as burn a ton of calories in a short period of time for fat loss.  Whatever your goal, there is a way that kettlebells can help you be successful.


When is the workshop?


It is going to be held on Saturday, November 6th, 2010 at 11:00 am EST - about 3:00 pm.  If more time is necessary, I will stay and make sure you learn what you need. 


Where is the workshop going to be?


The Strength Shop 
2424 Castleton Commerce Way Unit 1111
Virginia Beach, VA 23456



I'm new to kettlebells, is this for me? 


The workshop is based off of beginners movements and their progressions and regressions. There will be tons of stuff for beginners and seasoned athletes and coaches. 


I can't do a pullup, is bodyweight training for me? 


There will be lots to learn from the regressions and systems taught at the workshop. 


I kill pullups, I can do like 100 in a row, what am I going to learn? 


Awesome, Dude, you're the man! Now come learn advanced bodyweight progressions and get crazy strong!


How much is this amazing workshop going to cost?


Only $97 for the first 6 signups, then the price goes up to $127 for the next 6 signups. We are capping the attendance to 12 people. 


Times are tough, I want to come, but can't afford it. Is there something you can do?


There will be only 1 scholarship available to the person who best writes about why they would benefit from this engaging learning experience from The Strength Shop K & B Workshop! So get crackin, let me know why you're the one, drop a paragraph in the comments before Friday 10/15 at noon, and let's get strong and ripped up like Rambo.  I'll announce the winner on Saturday the 16th. 


How do I sign up?


Email me at [email protected] for payment details via paypal.  Act now, the first 6 spots get the discount. 

1. Barbell Power Snatch 5x2

2a.  Squat 6x4
2b.  Box Jump from seat 6x3
2c.  Barbell Cheat Curls 6x6

3a.  Step ups 3x10/10
3b.  Walking RDL's 3x10/10

4a.  GHR 3x12-15
4b.  HLR 3x12-15

5.  Sprint 6x40 meters

6.  Prowler 5-10x30 meters


Below is a good warm up to prepare you for snatching

1.) KB clean and push press 4x6

2a.) Bench Press 6x4
2b.) Band pull aparts 6x15

3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)

Rest 5 minutes, then with a pair of DB's or KB's, or a BB, that totals 1/2 bodyweight, perform 8 rounds with 30 seconds rest after each round

8 Deadlifts
8 Hang Power Cleans
8 Front Squat + Push Press (Thrusters)

Notice how the kettlebell sits in the palm of the girevik in the above photo. Sergey Rachinskiy is a Russian and World champion in his sport, he is worth learning from. He punched his hand all the way through the handle of the bell so it sits on his lifeline in his palm, meaning there is little or no visible palm showing under the bells handle. Do this and you will have a much stronger overhead position.

1a. 1 arm KB snatch 4x6-8
1b. Band pull aparts 4x20


2. BB 3 position snatch 5x3 
-high hang, below knee, floor

3. Deadlift 6x4


4a. GHR 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

1. DB snatch + jerk 3x6-8


2a. BB press 6x4
2b. Ring face pulls + scarecrows 6x5/5


3. Muscle ups 3 x submax 

4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds


Rest 5 minutes, then 3 rounds for time, 10 minute max limit, beat last weeks time


1 arm KB snatch 10/10 (25% bodyweight)
sitouts 20
recline rows 15
burpees 10

1. Barbell 3 Position Power Snatch 4x3
-High hang, above knee, below knee


2a.  Squat 5x5
2b.  Barbell Cheat Curls 5x8-10


3a.  Step ups 3x10/10
3b.  Walking RDL's 3x10/10


4a.  GHR 3x10
4b.  HLR 3x10


5.  Sandbag Get ups 50lbs bag x 3 minutes for reps