HELLO

We aren’t dead just really busy…

Things are all crazy right now…
I will begin posting again soon!

Dave

Kettlebell Workout 17 Mar 09

Same warm up for the next six weeks just to build some stamina in certain movements

100 Swings

25 each – Push, Sit Up, Bridge, Squat

Base number of snatces + 1 -2

12 Push ups

10 Lunges

Run to the Dip Bar

10 Dips

12 Hanging Rows

Repeat 3x

Enjoy

Dave McKinnon LA.c., AKC, CPT

www.solidstatekettlebell.com

Kettlebell Workout 16 Mar 09

Sorry loyal fans,

Looks like last weeks workouts will not be posted

Last night

100 Swings

25 each – Push, Sit Up, Bridge, Squat

To failure snatches L/R

10 reps per side, 7 rounds of variety workout (you pick)

Enjoy

Dave McKinnon LA.c., AKC, CPT

www.solidstatekettlebell.com

Where is my life?

Geeze what a week, I have been sick, been working like a beast and had no internet to speak of.

DSL has been down in the KB cave!

I’ll get this weeks workouts up soon

Dave

Kettlebell Workout 05 Mar 09

Figure 8 run tonight

Station 1 – 10 Hanging leg lifts (bring your ankles to the bar)

- Run to next stations

Station 2 – 10 Jump Lunges

- Run to next stations

Station 3 – Incline Rows

- Run to next stations

Repeat 3 times (About 1.5 miles of running total )

Enjoy,
Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com

Kettlebell Workout 04 Mar 09

Hi!

We are all a little sore this week so I thought some Grinds might be fun!

1. 1 Turkish Get Up and 2 Windmills a side
2. 20 Push ups

Repeat 10 times

Enjoy,
Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com

Kettlebell Workout 03 Mar 09

Not just another workout

300 Swings (150 R /150 L)

200 Body weight squats

100 Jerks (50 R /50 L)

50 snatches (25 R /25 L)

Rest as little as possible and try to do the full number of reps on each side before switching or resting.

Enjoy,
Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com

Kettlebell Workout 02 Mar 09

A Non-Kettlebell workout

1. Warm-up – Jog 1 mile

2. 10 rounds of 12 Pullups/ 12 Burpies

Enjoy,
Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com

Kung Fu Workout 01 Mar 09

What a great day for a workout. Very sunny and breezy out.

1. Worked on Pak Sao basic drill

2. 4 Pak Sao drill variations

Sure its a short post, maybe you should come to class

Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com

Kettlebell Workout 26 Feb 09

A lot of the crew went skiing and snowboarding on Wednesday so I decided to be nice and help them work out that extra lactic acid.  Though in truth only the newbie snowboarders were sore.

Station 1: Run for 2 min

Station 2: Swing for 2 min

Repeat 5 times at each station

Enjoy,
Dave McKinnon L.Ac, AKC, CPT
www.solidstatekettlebell.com