The Chronicles of Strength Inner Circle is my pet. 

It's where I do my finest work. And I want to share a little bit of it with you today. That is, for a week, I'm giving away an issue of the Inner Circle newsletter for free, along with an issue of my time-crunched workout series. I picked it at random.

In this issue I cover:

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

To download it, please just fill out the form below.

I'll be forthright. If you like what you see, I hope you consider joining the Inner Circle. It's $20/month, but that price is  soon going up. 

I know the Inner Circle will be worth your money. The value is there. I'm not worried about that.

What I really want, however, is for the Inner Circle to be worth your time. Because time is far more valuable than money. You can always get more money. But you can't get more time. And that's how I write this newsletter. I write it to be worth your time.

But, admittedly, the Chronicles of Strength Inner Circle isn't for everybody. For one, it's only for those who like to read. The newsletter, as you will see, is text heavy. This isn't a picture book. I write this newsletter to provide value. And if you ask me what value is, then I'll tell you it's helping people. And I just don't think a lot of pictures do that. I instead use words--words carefully selected, and delicately organized. More specifically, I arrange words in such a way to help you gain a deeper understanding, to help you pull yourself up to a higher level.

My obligation to you, as an Inner Circle member, is to act as your forest guide. just enough to ensure they arrive where they needed to arrive, and not in Kalamazoo, Michigan, or in frustration because it took you too long, or because you stubbed your toe too many times along the way, or because you fell over a cliff and broke an arm or a leg or one thing or another. To say it another way, I give clarity to the hustlers. And yes, the Inner Circle, I'm afraid to say, is for hustlers only.

And to this end I also offer Inner Circle members unlimited email support. Again, this isn't for everyone. It's especially not for those who are fragile by nature, or weak of heart.  I am here to tell you what you need to hear, not what you want to hear. Sometimes that may come off as a little harsh. I offer no apologies.

And no, email support doesn't mean personalized program design and online coaching. That's far more expensive. And also booked up. Email support means i answer your questions in a timely manner and with sincerity. 

Let's wrap this up.

This will likely be the last time I ever give anything away from the Inner Circle. This offer ends in a week.

If you like what you read, then CLICK HERE to learn more about what other benefits come along with being an Inner Circle member.

Remember, there's no risk in trying it out for a month, because you can cancel anytime.
 
 - Pat

The following is an excerpt from next months Inner Circle Newsletter. It is a lesson not on how to perform the kettlebell swing, per se, but rather, a lesson on how to TEACH the kettlebell swing--more specifically, on how I teach the kettlebell swing--more specifically, on how I taught the swing to a genuine imbecile.

*What I am about to tell you is a true story and not a single word of it has been stretched. This is a FACTUAL account of how I taught the two hand swing to a relative newcomer. The videos used were filmed after the account, to reenact the progressions. I did not have a camera on me at the time, but for reasons that will soon present themselves, I wish that I had.

I have recently returned from a trip to the south to witness a wedding. And I say witness because that was my role precisely—to sign the marriage license—to ACT as a witness, nothing more.

The south has always fascinated me and I have thought once or twice about relocating myself and establishing permanence there, as I think a southern climate would see my heath greatly improved. Living where I do now, scarcely ever do I see the sun.

Christine and I decided to travel down by automobile as to spend some quality time with each other. It was a mistake. I do not recall much of the trip, because so much of it looked the same and not a single part of it was interesting. It took us no less than ten hours to reach the destination, but I remember the trip only as much as if it took us ten minutes. Nothing stood out. Nothing was remarkable.

We were to stay with a group of locals—mostly criminals, some of them straight—in a house that had its toes in the Atlantic.

As soon as we carried in our luggage the savages showered us with gentle and affectionate greetings. And it was to my great delight to find amongst them an admirer, numbered exactly one.

“Yer that Chronicles of Strength guy arnt ye? The one who calls hisself the gewrew? Ay’ seen yuh’ on Yewtewb.”

I informed him that his observation was legitimate. I then reached out to shake his hand, but he did not recognize the gesture, so I withdrew it.

He then inquired as to if I’d be willing to offer him a free lesson on the kettlebell swing. Normally this is not something I would do—especially not on vacation—but as I did not wish to upset a man without morals, sense, or hygiene, I agreed, and we took our act, and two kettlebells, out onto the beach.

He was a short, fat fellow. He looked like a sausage turned sideways. He wore black suspenders, and they ran up his back like railroad tracks. His blue jeans had patches. And on the patches were more patches. And on those patches more patches still. He hadn’t much hair, and most of what he did have was scattered aimlessly on his face, a little here, a little there—no large continents of fur, just patches. A few of his teeth were missing, and when I say a few I really mean the vast majority. He had enough to break into an apple—so long as he came at it from the right angle—but not enough to properly masticate a steak.  His was plain in the face. His nose couldn’t quite figure out which direction it wanted to point, but his jaw was resolute and his cheekbones were uncommonly pronounced for a fat fellow. His name was Cletus and you would not expect him to be as articulate as he was.

He brought a gun with him. A pistol of some sort. I’m not a gun guy so I couldn’t tell you what it was exactly, or why on earth he needed bring it, but I submitted an inquiry to find out.

“If you don’t mind me asking, my good Sir, why the gun?”

“Just in case.” he replied.

Just in case of what, I thought. I would have probed further, but that would only serve to prolong a meeting that had already been too far prolonged.

And so we begun the lesson. I sought first to lecture at him, because I thought, at the end of the day, all a savage really needs is an education.

“What do you know about the kettlebell swing, Cletus?”

“Aw not much, really. Only what I seen on the internets is all. Look like it good for the legs, right?”

“Only part right, Cletus. Are you familiar with the origins of the kettlebell swing?”

“Naw, not really.”

“It is a gift of God, Cletus—a gift of God.”

“Like Christian Science?”

“Precisely.”

I could see he was now burning to know more.

“The major function of the swing, Cletus, as I see it, is to teach us how to PRODUCE and REDUCE force with the hips. A valuable skill, wouldn’t you agree?”

“I reckon so.”

“As for the minor function, there are many. For one, it strengthens the posterior chain—the hamstrings, the butt, and the lower back. And so too does it make for a marvelous conditioning device, a truly potent fat burner!  How does this all sound to you, Cletus?”

“It sound goohd.”

“Of course it does. Now I will be happy to teach you the swing today Cletus, but we cannot dive in DIRECTLY. We MUST NOT move too hastily, or else we run the risk of the mind acquiring bad habits.”

“Mmhmm.”

“We begin with the deadlift—the fundamental movement for picking stuff up off the ground. Are you familiar with it?”

“Naw but maybe I think so sumwut maybe a little.”

“Cletus, if you wouldn’t mind, I’d like to reduce this conversation to its lowest possible form, the least possible exchange of words, if you will. As you are not much for lucid thought, articulateness, or well-formed sentences, I think we will both find this exercise to be to our advantage. So, from now on, when spoken to, I want you to respond only with a nod, whenever possible. Is that understood?”

He opened his mouth to speak, but bit his tongue. He then nodded.

“The deadlift,” I told him, “is a hip hinge. It ought not to be a squat. To put it simply, my dear fellow, in a deadlift you sit back, in a squat you sit down. Please nod if you appreciate the difference?”

He nodded.

“Very good. So, in a deadlift, the hips go back—we’ve just established this. But where, precisely, should they lie? Don’t guess, Cletus, just let me tell you—I wouldn’t expect you to be able work it out for yourself anyways…The hips should lie somewhere above your knees, but below your shoulders. THAT is where they should lie. Also note that your back is to remain FLAT at all times—a straight line from the back of your head down through your tailbone. The position of your body, in a hinge, should form a sideways V—or, to say it another way, it should resemble the mouth of Pacman. Please nod if you appreciate this analogy.”

He nodded.

“Very good. Let us begin. Go now and stand on top of the bell so the handle is positioned between your heels. Assume a shoulder width stance and point your toes slightly out. Then, push your butt back like you’re trying to make friends in prison, drop your arms down, and secure a grip on the bell—remember to KEEP YOUR BACK FLAT, Cletus. Keep the elbows locked; tense the triceps if you must. From there, sniff some air deep down into your belly, push your heels forcefully into the ground, and stand up with the package.”

His first attempt was satisfactory, and I must admit he moved better than I thought he would. His belly mildly obstructed his hinge, but overall I was pleased with the effort.

To niggle, I will say his knees did track a bit too far forward on the first few reps. But after I applied the behind the heels deadlift, the shins retreated to vertical and the mistake had been corrected.

And it was on the last rep that three bullets flew in from the periphery, two of them ending their travels in Cletus’s left buttocks. He snapped his hips forward with great fervor and produced a shriek that was both long and shrill. It was a PERFECT rep.

In a panic I threw myself to the ground and covered my head with my hands.

“’Bout time that scoundrel ‘cided to show up.” Said Cletus. “Don’t be scared, freand, it’s only Jim, the town pawpuh—a petty thief. Ay’ git him dead soon.”

Cletus reached for his pistol and returned fire. One shot was all he needed, catching this Jim fellow smack dab in the middle of the face. His head exploded like a popcorn bag, and his body dropped like a ragdoll just as the tide rose, and he was carried out into the ocean where a shark got him.

“The next drill we’re going to do Cletus, is called the pendulum swing. This is to assist you with the timing of the swing—namely, to sync the movement of your hips with the sway of the bell. It will also teach you to relax your arms and instruct you on how to go about using your hips to float the bell. I want you think, when swinging, that your hips are the engine, and that your arms are merely cables connecting the bell to your body. Is this understood?”

He nodded.

“Very good. Now, please take a small step behind your bell and find your deadlift. From there I want you to reach out and grab hold of the kettlebell. Once you are situated, I then want you hike it back forcefully, and allow it to sway back and forth between your legs while maintaining a deep hinge. On the final backswing, say, the fifth backswing, I want you to stand up as quickly as you can, snapping your hips forward—much like how you did before, when you were shot in the ass. If done properly the bell will float upwards. As it falls, move your hips out of the way to receive the load, and repeat the drill.”

We hit three sets of five, each one besting the last. As he laid down the bell on the last rep a hand-grenade rolled along, again out of nowhere. He leaped, but his venture was only seven eighths successful, as the blast took off his left arm, and flung it into the ocean where the shark got it.

“Holy god in heaven, we are all most certainly going to die!” I screamed (this time I could not fake the confidence).

“Well now if this ain’t UNEXPECTED!” said Cletus with a smile, as he rose to his feet. “If it ain’t James Walter Abbott hisself. This here rascal warn’t due back ‘round these parts ‘til next Toosdie.  Don’t worry though, freand, I’ll be quick sendin’ him to Hell.”

I must say I was confused.

“Yeehaw! NOW how you like THAT one Cletus?” this came from the now second assailant, apparently named James Walter Abbott, who was fast approaching from the rear.

He fired six rounds. Three of them hit Cletus in the thigh. One of them chipped my elbow, one missed completely, and the last crippled a stranger who was jogging the shoreline—the bullet traveled in through his left knee and went out through his right. He collapsed just as the tide rose, and, against all of the working might of his arms, was carried out into the ocean where the shark got him.

It was a tragic scene, I was in a desperate panic, and Christine, my girlfriend, was in the house making meatballs.

Cletus snatched up his shooter and took aim. Luckily, he retained his dominant arm. He pulled the trigger and down slammed the hammer. One round, right into Walter Abbot’s breast. He stumbled. Another round, again into the breast. He continued stumbling forward, straight into the ocean, where the shark got him.

I began to fear that this shark might soon get a bellyache.

“The swing,” I continued, “is merely your kettlebell deadlift performed quickly and consecutively. When working this movement, I want you to think of a broad jump, where the hips are pulled back like a bow and the projection of force is shot outwards like an arrow. Please nod if you appreciate this analogy.”

He nodded.

“Very good. At the bottom of the swing, you’re forearms should come into contact with your inner thighs—keep it high and tight, close to the groin. It should look as if you’re a witch on a broom stick. Please nod if you appreciate this analogy.”

He nodded.

“Very good. At the top of the swing, stand tall, but don’t lean back. Allow the bell to float, but no higher than eye level. You are to keep your elbows locked at all times. As for your shoulders, the bell will make an attempt to pull them forward—don’t let it; prevent this by tensing your latissimus.”

He cocked an eye. The word latissimus was too heavy for him—a strange, incomprehensible, and uninterpretable word.

“Ok. Imagine then, if you will, that throughout the movement you’re wringing a sponge in your armpits.”

This he accepted.

He ploughed through a set of ten, but before he could complete his work, somebody threw a brick at his head, knocking out his few remaining teeth. The brick bounced and then hit me in the face, loosening a few of my own. And from the end opposite the brick came in a knife, which fixed itself sideways into the fleshiest part of Cletus’s calf.

This time it was not a lone assassin, not even just TWO assassins—no, that would have been far too gracious—what we had now were four rival gangs, each with numbers in the high teens, all attacking at once and from every possible angle. I fell to my knees, praying for a swift and painless dismissal.

The killing was quick to commence. People were straightaway blown up, shot, stabbed, body slammed, punched, shanked, probed, kicked, stomped, crushed, bitten, scratched, bludgeoned, butchered, crippled, mangled, mutilated, abbreviated, set ablaze, eaten alive, disfigured, dismembered, disemboweled, and disintegrated! It was a scene of carnage that no arrangement of words could ever describe. And that was how I taught Cletus Porter the swing. 

Please post your questions/comments below.

The Inner Circle Newsletter (May):

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

Inner Circle Webinars (March):

• Functional Movement From the Ground Up: In this one hour webinar, functional movement expert Jim Ferris and I are going to tell you EXACTLY what you need to do to start moving better and reduce your risk for injury. This is important stuff.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "Kid Ego".  A fun twist on an old classic.
• " The See-Saw Sandwich". Mmm, who doesn't love see-saw work?.
  
  

Paleo Recipes of the Month:

• German Bratwurst Bake
• Grandma Mooney's Quick ratatouille 

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

I want to share my best ideas with you. 

I want to help you find clarity. 

And most importantly, I want to help YOU reach your fitness goals. 

I’m launching an online coaching program—something I’ve only previously done by request before. It’s expensive, and I only have room for thirty clients, but I’ve heard it’s worth it

If you are interested in learning more about my coaching program, and working very closely with me on achieving your goals, email me immediately at PatFlynn@ChroniclesOfStrength.com with the subject line of “Online Coaching”.

These spots will fill up quick (eleven applications have already been submitted), and because I take the time to personally design each program around the goals of my clients, as well as provide all of the support, I am wholly unable to take on any more than thirty clients.

Not everyone who fills out the application will be accepted into the coaching program. I'm fairly selective about who I work with. Have to be.

There are some fairly rigorous requirements, and some serious commitments must be made. In short, if you are unwilling to take video of yourself, maintain a training and nutrition log, and commit to three months of diligent training and persnickety eating, then you need not apply. This is only for those who are VERY SERIOUS about taking their training, nutrition, health, and fitness to a higher level. 

 - Pat

PS - Comments are closed for this one. If you have any questions about the coaching program, email me. There's no obligation to download the application. If you're a good fit, great. If not, no hard feelings.

OMG PROTEIN BALLS :D :D :D :D :D !!!!!

Now normally, when I make PROTEIN BALLS :D :D :D :D :D !!!!! I don’t actually make them at all, Christine does.

And I must say these PROTEIN BALLS :D :D :D :D :D !!!!! turned out to be OK. Not her best work, but OK. Definitely better than the time she cooked up a sweet potato but didn’t really cook it at all, and so it was hard, and not soft how I like it, and I damn near chipped my tooth on the damn thing. Could have punched it with all my might and not have injured it. Could have thrown it against the wall and it would not have splattered or nothin’. No, it would have broken the wall, to be sure—solid concrete, a good six inches thick—and then it would have bounced and killed a spectator, or at the very least broken something else like the table, and still it would not have been scuffed or dented, or mutilated in any sort of way or fashion. 

And now that I think about it I can’t help but to think the worse—that is, what if, in fact, she had planned all along on using this instrument to bring about MY destruction, to send me on to Bliss Eternal, and to make it all look like some sort of freak accident? Could it be possible—certainly it is so:  death by sweet potato—the papers read--poor lad caught in the head--hard as a cinder block—neighborhood rejoices.

I’m calling police.

• 1 cup natural almond butter
• 1/4 cup honey
• 2-3 scoops chocolate whey protein powder (get the good stuff, kids)
• 3 tbsp ground flaxseed (or 3 cups ground oats for those who want more carbs)
• 3 tbsp dark chocolate chips
• 1/3 cup water

Mix it up, mold into little balls, refrigerate, and enjoy!

The Inner Circle Newsletter (May):

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

Inner Circle Webinars (March):

• Functional Movement From the Ground Up: In this one hour webinar, functional movement expert Jim Ferris and I are going to tell you EXACTLY what you need to do to start moving better and reduce your risk for injury. This is important stuff.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "Kid Ego".  A fun twist on an old classic.
• " The See-Saw Sandwich". Mmm, who doesn't love see-saw work?.
  
  

Paleo Recipes of the Month:

• German Bratwurst Bake
• Grandma Mooney's Quick ratatouille 

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

Let us forgo the frivolous talk, just this once. The matter at hand is the two hand swing and it demands our swift and unflagging attention, not to be interrupted by the nuisance of departures into unrelated territory, as I am known to do—wandering aimlessly and often times disjointedly into subject matters that pertain very little to the subject matter, while riding around in the same sentence all day without stopping to use the restroom even once, playing the hold your pee game and drawing it out to truly preposterous lengths.

No, today there will be none of that.

The two-hand swing is a handy device, a multifaceted instrument employed most commonly for stripping fat and boosting capacity, and here I can think of no man who swings and does not profit from it.

But be careful, my little rabbit, as the swing is known to bite—oh lord does it ever, tearing into the hamstrings like a saber tooth—and if this is your first time venturing into the movement know that sitting will be a large inconvenience come the morrow, and perhaps even a few more calendars days after that. I would see to it before you begin that your toilet is raised to a lofty height, less you have a dip station round your sanctorum so that you may attach yourself with the strength of your arms alone.

Today, if you will have it, I’d like to share with you two simple drills to help improve crappy* kettlebell swing technique.

*Mark Twain says you ought to use the right word, not its second cousin.

Both of these drills are designed to help you “find your hips”, to pattern your hinge, so to speak. One helps you to get your hips back, the other with timing.

They will work for some, but not for all. I’m taking a shotgun approach with these correctives, loading the barrel with the vital few drills that serve to fix one of the most common swing problems (squatty swings with poor timing) and then firing blindly into the masses, hoping to blast as much crap technique to hell as good fortune will allow.

There is no way for me to predict what YOUR problem with the swing may be, if I may presume that you have a problem—which you do; we all do.

Perfection can only ever be approximated; never fully realized. Nobody has ever executed a perfect swing, as nobody has ever written perfect English. With each attempt I feel I draw closer and closer, but always do I fall short in the end and cry myself to sleep.

Though I cannot take you wholly into the state of perfection, I can take you nearer to.

Let us first begin by taking a look at what I would consider passable kettlebell swing technique.

Feast your eyes open this loveliness, if I may be so immodest!

So here's what I'm looking for:

1. Flat back (crown to coccyx alignment)
   
   
2. Deep hinge (hips are somewhere above knees, but below shoulders). The butt goes BACK on a swing, not down.
   
   
3. Knees bend but do not translate forward, less the weight of the bell truly merits it.
   
   
4. Bell floats somewhere between hip and eye level. Don't swing overhead--no need to embarrass yourself.
   
   
5. A forceful and simultaneous extension of the hips and knees (think "jump through your heels").
   
   
6. Biomechanical breathing match (diaphragmatic breathing-- a swift breath in through nose and deep into the belly on the backswing, and a sharp exhalation on upswing)

There are a few other points, but these are the major ones.

This drill teaches you to get the butt back, I cannot say it more plainly that that. It is simple: Deadlift a kettlebell, picking it up from behind the heels, and putting it back down behind the heels.

If you cannot do this without rounding your back, then elevate the bell. Stack a few plates on top of each other and pull from there.

This is to assist with the timing of the swing, to sync the movement of your hips with the sway of the bell. It also assists in teaching someone how to relax their arms and go about using their hips to float the bell.

Assume a hinge position, hike the bell back, allowing it to sway back and forth between your legs. On the final backswing stand up as quickly as you can, exploding the bell outwards (think bow and arrow). Catch the bell with your hips on the way down, and repeat the drill.

There is not a whole lot to be gained from this that has not already been gained by the two previously drills, but it still makes for a gentle way to ease someone into consecutive swings.

PS - Have you registered for Strength Fest yet? This event is coming up fast (June 1st and 2nd) and is nearly filled up. CLICK HERE to register now and save $200!

PPS - Check out The Birth of  a Hero, I think you'll like it. 

There was a fellow, some time ago now, that immediately prior to the transaction that acquired into his possession a copy of my Birth of a Hero eBook, he responded rather rancorously to express his discontentment with the size of the document—the approximate page count, to be precise.

“It’s too short.” He said.

I asked him if he had implemented it.

He had not.

Asked him if he yet reviewed the programming.

He had not.

Asked him if he even read one third of one page of it.

He had not.

I then told this fellow, that, after following my program if he was still displeased to any degree I would refund his money to the sum of twice the original amount paid, but only on the exact condition that he actually reads AND follows the program.

To my delight, he followed up a month or so later to express regret for his previous comments, and to report in with a rather remarkable transformation story. He had achieved his goals and was a very happy customer indeed.

Now, there seems to be a fatuous delusion in America—perhaps elsewhere too, but most certainly in America—that the quality and credibility of a document is directly proportional to the size of it.

I offer up two distinct cases as refutation.

1.       Twilight by Stephanie Meyer (2005)

2.       Science and Health with Key to the Scriptures by Mary Baker Eddy (1875)

In both cases, the value of these works continues on a sharp and steady decline as the page count rolls onward into the high hundreds, which is to say they are as worthless in direct proportion to they are long.  Note that one attempts to delight the soul, the other attempts to save it, but neither succeed; least not amongst those who are congenitally capable of reason, common sense, or lucid thought. BUT, by restricting their reach to general imbeciles*, they have effectively “limited” themselves to the market which is whole of the human race, save a very small percentile. It is a profitable venture.

*I admit to reading both works; Solely for the purposes research, of course…..........

And finally we’ve wandered into my point, which is this: I have this sort of treasure map, if you will, but I fear that because it is but a single page long there is no feasible way to turn a profit from it, though it leads straight to the chamber of Holy Grail itself, where you will sip from the chalice and be reborn--thus granting a divine permanence to your very existence.

Perhaps I stretched that a bit too far. I do in fact have a treasure map, but it does not lead to the Holy Grail, unfortunately.

 It does, however, provide a very great deal of everything you need to know to live a fitter, happier, and more productive life—according to me, anyways—and since I cannot profit from it, as it is much too short, I aim to give it away. No use in it just sitting around, now is there?

Follow these ten principles without deviation and I dare you to not grow stronger both in mind and body, to feel healthier as a whole, and to have a generally brighter outlook on life by and by.

Let’s begin.

These are to be movements that challenge you, either by load, by control, or both. Any movement is fair game, but you ought to include a push, a pull, a hinge, a squat, a rotation, and a carry.

Start with a weight that presents itself as a “heavy load” for you. Move it for 3 months. Come the end of three months it will feel considerably lighter, as if you’re working with an “under load”. Therefore, you have effectively “waved” the load by not waving it at all. Yeah, pretty cute isn’t it? After 3 months, bump the weight up and repeat the process.

If you train solely with bodyweight, there is no variance either. You select a movement that, at first, presents a considerable challenge—say, the one arm push up. You work it for three months, at the end of which, it too should feel considerably easier. You then proceed onto a harder variation, say, the one arm one leg push up and repeat the process.

*If you want a full bodyweight strength training program following this protocol, please check out this month’s issue of the Chronicles Of Strength Inner Circle Newsletter.

Metabolic conditioning may either be performed at the end of your strength training sessions (never before), or on separate days entirely. Just be sure to allow for complete rest days as well. I like the M,T,Th,F split myself—adding metabolic conditioning to my Monday and Friday sessions.

Do not overcomplicate the matter. Pick a few complexes, or use the time-crunched workouts from the Chronicles of Strength Inner Circle, run them for 15 minutes or so, and be done with it.

*If you’ll permit me another product plug, then I would now like to take this time to recommend my Birth of a Hero eBook for those of you who are interested in learning more about the marvelous device of metabolic conditioning for chopping fat and building muscle.

Make this any activity you enjoy, just keep it light.

That’s meat, poultry, seafood, eggs, nuts, seeds, fruits, healthy oils (like extra virgin olive oil) and veggies. Again, do not overcomplicate the matter. Occasionally—and I really do mean occasionally—you may treat yourself to whatever you like.

Eating hastens the aging process. Three to four meals is plenty, even for those who are aiming to increase size and strength. In fact, overeating—particularly a high eating frequency—serves to diminish insulin sensitivity and assimilative capacity overtime, making it all that much harder to put on lean mass. Eating LESS frequently is the only way to reverse that process. This brings us to our next point…

Yes, eating wholesome nutritious foods is important. But when it comes to weight loss there is still but one elementary truth: you must spend more than you save.

Therefore, if Americans could then just swap their money and eating habits, everyone would be much richer and far less fat.

I have found the simplest method to accumulate a deficit is through some form of intermittent fasting. Employ whatever method works best for you, whether it be intermittent fasting, micro fasting, whatever.

We as humans have this marvelous and wonderful and incredible gift—this ability to reach up, grab onto something abstract, and pull ourselves up to a higher level of consciousness. A cow cannot do this, nor a cat, a pig, a goat, a congressman, or any other barnyard animal for that matter. It is distinctly a human quality—and it is the highest human quality.

Learning does not mean acquiring information. Learning means acquiring an understanding—that is, you must move from a state of understanding less to understanding more. This can only be accomplished if you are presented something that, at first, you do not quite understand—something that challenges you, perplexes you.

Nothing worth learning comes without significant hurdles—language, movement, music, geometry. Do not let this frustrate you—instead, see it as sign that that something is likely worth learning.

If you strive to learn (or to start learning) something new everyday, you can acquire just about any skill fairly rapidly.

Humans are happiest when working towards an objective. Not to mention, more productive, and more useful to society in general.

I am strong proponent of setting lofty goals; some might even call them unreasonable. But these are the kinds of goals that ignite passion, stir enthusiasm, and issue a burning impetus.

When one fully commits themselves success is inevitable, it can’t be stopped, won’t be stopped. Some might attribute this to the power and direction of the subconscious mind. Others might call it the guardianship of the divine. I would say it’s probably a little bit of both.

I offer one example.

This last summer I set myself to the business of procuring a book deal—specifically, a book deal with a reputable publishing house. I had no contacts in the literary world at the time—no degrees of separation whatsoever.

By January, the papers were signed and the book is due out late this year. You can read more about it HERE.

Not just with others, but with yourself too.

We are exactly as our thoughts make us so. So don’t be too hard on yourself. A high elf-esteem is a function of a healthy self-perception. Accept yourself for who you are, but see yourself as who you want to be.

An influx of negative thoughts on regular occasion effects a myriad of psychological malaises—therefore, you ought to monitor your thoughts frequently, and program them compassionately.

According to a recent survey the number one lesson older people want younger people to know was “not to stay in a job you hate”.

I had to make a decision a few years back, while I was still in college, to either take an internship with an accounting firm (and it was indeed a very gracious offer) or to proceed onward with my entrepreneurial endeavors. My decision is now quite evident, but if I were to say that at the time it was an easy to decision to make, I’d be a liar. There was much risk, and the security of a full time account gig was alluring, to say the least. But I knew, deep down, I’d never find  fulfillment there, so I took the risk—and you know what, things worked out great.  

The purpose in life I believe is to provide value, which is simply the act of helping people. And a person who goes about their business with love will always do a far better job than the person who goes about their business with spite. They will help far more people, and they will be far happier for it.

*A lot of what Som and I do now, particularly with our Killing It with Kettlebells Certification, is to help people who are already in the fitness industry, or seriously considering getting into the fitness industry, to do what they love and to make good money doing it. And we’re very good at it, too. So if you have a passion for fitness, I encourage you to check it out.

The planned adventure today:

We are off to place that no one man, or woman, can enter and leave again in a condition worse than in which they came, a place where, should you even turn the slightest eye inside, you are straightaway drawn in by its luring fascinations, ensnared by its sumptuous majesty, and held a contended slave by its chocolaty decadence.

A place where not a critical soul exists, where no one judges you by the thunderous arrival of your booming quads, or by the menacing size of your quaking biceps, or by the massive spectacle of your erupting trapezius; so I can bring Christine, and not a single individual will even think to look twice to confirm that their rationale is in working order.

A place that the homey folks of Glenn Mills Pennsylvania like to call The Fresh Market.

The objective was as follows: To procure the necessary fixings for Pat’s Powerful Post Workout Potato Salad with Protein.Yep, named it that myself.

I am often asked if I eat post workout. The answer, of course, is yes, I do. And typically, my post workout meal is my largest meal of the day, as well as the carb heaviest.

It is a delicate art, post workout meal timing, as some say you ought to eat immediately post workout as to feed the hungry muscles, whereas others will put up evidence to suggest that muscle insulin sensitivity is impaired after such a thrashing, and so it is then to a degree wasteful to put away anything right upon the completion of an intense training session.

Where do I stand?

Somewhere in between I guess. My first post workout meal falls anywhere between 30-60 minutes after my last set. When I’m in a bind, I guzzle—namely, whey protein. But at all other times, I much prefer to gorge, as I enjoy flavors, and smells, and textures and all the other sensual pleasures forfeited when you elect drink your calories.

Today I’m going to share with you Christine's...er...um, I mean, MY, secret recipe!

Behold!

You might very well now be thinking to yourself: What is this wickedness? How could the high priests of Paleo ever approve of such a thing so far in the wrong!

Truth is, they didn’t; otherwise I’d have affectionately entitled it Pat’s Powerful Post Workout PALEO Potato Salad with Protein. Now, I’m sure to be flagellated for my sins—but you know what, here’s the thing…

When you’re an athlete, or an avid exerciser, it really is OK to eat a potato every now in then. In fact, I’d even recommend it to a fairly high degree. I may even be so heretical as to encourage you to experiment with the sorcery of white rice as well, if you just so happen to fancy it.  As you can see, this is where I diverge slightly from the sacred and unflagging orders of the Paleo diet. I guess you could call me a Paleo Presbyterian*. Yeah, that’s it. That’s exactly what I am.

*If you want to know more about how to optimize your carb intake for performance and body composition, please check out this month's issue of the Chronicles of Strength Inner Circle Newsletter.

The starchy whites make for a marvelous post workout recovery carb, you see. Throw in a little protein and you’ve got yourself a potent recipe for anabolism. 

I'm very pleased--as I damn well should be--to announce that our May KIWK certification has sold out. Third event this year, and the third one sold out in less than a month.

So, if you were sitting on the fence, waiting, thinking about it, and not taking action when you otherwise should have been...well...sorry?

But the good news is you've got another chance, as we have just opened up registration for our August certification, that's August 16th, 17th, and 18th.

CLICK HERE for the details, and to save your spot before this event fills up (which is will...very quickly).

And check this out: If you want to come, all you have to do to reserve your spot is make a fully refundable $350 deposit.

Say what?!

Yep, so here's the deal.

We're fairly selective about who we certify and let in as affiliates. That is, we only take two kinds of people. They are people that (1) we are absolutely sure we can help them succeed--that is, to make a significantly large return on their Killing It With Kettlebells investment--and (2) people that are going to take action immediately on all of the strategies and marketing systems we teach them at the certification. 

With that being said, if for any reason you come to day one, and our program isn't for you, or if for any reason we don't think you are a good fit for our program, we will give you all of our money back, IN CASH. All we ask is that you return your materials and leave after day one. No hard feelings, promise.

If we do feel you're a good fit, we will then credit that $350 toward your monthly affiliate fee, which includes everything listed on THIS PAGE (your not going to believe all of the support we offer to our affiliates).

So the question is ultimately this: Would you be willing to invest $350/month for an extra 10-20 clients a month (and that's being conservative)? The answer, I hope, is yes, because you'd effectively be investing $350 to make an additional 2-4k (again, being conservative). A no brainer. I say this, because this is what we help people do. We help fitness profession attract, convert, and retain more clients with large group kettlebell bootcamps. And we are VERY good at it.

We do this by allowing you to leverage our brand equity, by teaching you how to install our "battlefield-tested" direct response marketing systems, by showing you how to implement our proprietary business processes and retention strategies, by coaching you on how to best use social media and the power of internet marketing, by helping you to create your own personal brand and unique selling factor, by transforming you into a go-to kettlebell training authority, and lastly, by giving you our 4+ year large group kettlebell training curriculum to ensure the success and longevity of your clientele. Well, actually, there's a lot more to it then that, but I ran out of breath.

Bottom line is this: when you succeed as a KIWK affiliate and certified instructor, we succeed. So we do everything, and I mean everything--insofar that it is humanly possible--that we can do to guarantee your success. So if you are already in the fitness business, or are seriously considering getting into the fitness business, and are a hustler, and want to discover what it takes to soar while others sink, then our program is for you. 

If you are lazy, uncommitted, or still "just thinking about it", please don't bother . I don't mean to come off as rude, but we really don't have the time to try and "motivate" you. Our KIWK program is for those who are ready to go, right now, and are willing to do EXACTLY what we tell them to do. These are the people who succeed, and these are the people we are looking for.

In fact, here's what a few of our affiliate members and instructors have accomplished just a few short months after attending our certification. All of these people, you should know, are action takers. They are doers. 

John Bair of Bair Knuckle Fitness, Killing It WIth Kettlebells Affiliate, and personal trainer of over three years DOUBLED his income in less than four months after attending our Killing It With Kettlebells Certification.

Chris Foehl of Crossfit Delaware Valley, Kiling it With Kettlebells Affiliate, and personal trainer, obtained 20+ new large group kettlebell bootcamp clients just three months after attending our Killing it With Kettlebells Certification.

Moses Correa, of Escape Fitness (Medford, NJ), and owner of MosesCorrea.com,  took the strategies from our certification and within two month obtained 8 new large group bootcamp clients. Imagine where he will be in in a year from now!

I'll now just let some of our other attendees speak for themselves...

"Three Days of Everything You Need"
- Jim Ferris, Former Strength Coach to the Philadelphia 76'ers, Aerosling Master Trainer, and owner of GymFerris.com

"One of the Best Things a Fitness Professional Can Do"
- Shawn Strickland, Owner of My Fit Wichita (Wichita, Kansas)

"Som and Pat Are the Real Deal...And I'm Very Discerning!"
- Mark Mellohusky of Escape Fitness (Medford, New Jersey)

"Absolutely One of the Best Certifications I've Ever Been To"
- Joshua Inskeep of Victory Martial Arts (San Jose, California)

"The Instruction is Phenomenal"
- Dan Kerrigan, Assistant Fire Marshall at East Whiteland Township

Let me be very clear about this.

There is absolutely no risk to come down and attend the first day of our Killing It With Kettlebells Certification--you have absolutely NOTHING to lose. Like I said, if by the end of day one you feel like our program isn't for you, we give you all your money back right then and there. 

So if you are even in the least bit interested in discovering what it takes to do what you love and make GOOD money doing it, then you must register immediately.

And let me be frank about one thing, it's always the people who sign up immediately who succeed. This is not coincidence. No, it's because these people are the actions takers.

And let me be frank once more, there is no better time to do this than right now. Any excuse you make--whether it be you don't have the time, you don't have the money, blah, blah, blah, blah, blah--it will always come true, because you will make it come true. 

But that is of no relevance, because our program is not for the excuse maker. So if you're sitting there, making excuses up as you read through this page, then you're probably not a good fit for our KIWK program anyways. 

But if you're the kind of person who takes full responsibility for their lives and is ready to do whatever it takes to succeed, then CLICK HERE, register now, and get ready to let the good times roll.

CLICK HERE to register now.

 - Pat


PS - If you have any questions about our KIWK program, please email me directly at PatFlynn@ChroniclesOfStrength.com with the subject line of "KIWK"/

I first owe Christine a public apology, to account for the damages wrought from my previous post and to have given back to me my feeding privileges.

REPARATION: Here are a few things that are REALLY good about Christine:

Not every girl is good at Star Wars, but Christine is REALLY good at Star Wars.

Not every girl is refined, but Christine is. She is very much comparable to a learned house cat—high bred, civilized, sanitary.

And not every girl is good at breathing through their mouth, but Christine is REALLY good at breathing through her mouth.

Well I suspect that’ll do it. Now what’s for dinner?

The planned adventure today: a peaceful hike up Holy Hill with a pair of kettlebells (Grape and Grimace) to blast myself with a metabolic workout under the sun, a large, succulent watermelon for post workout glycogen repletion, and a trusty St. Bernard for guidance and good humor. 

Having previously trotted the trails herself, Christine warned me that if I was going to tote along anything outweighing a small bag of peanuts, that I was doomed in for an excruciating and exhausting hike.

I turned my nose up, and offered her my bicep to remind her of what she had clearly forgotten.

“It took me twenty minutes to scale up the first time. It’s a long hike, and there are a lot of hills.” She said.

But here she was in error.

It was not a long hike. No, not at all—what made the excursion such a daunting and ridiculous effort was that it was in fact a distinctly VERTICAL hike. And there were not even many hills—no, no, no—there was but one colossal, continuously steepening, and eternally agonizing hill from Hell, a hill that spiked perpetually up towards the heavens at such an angle that, when facing the front of it, you’d of thought it was coming towards you.

Had the opportunity arisen for Christine to depict the precise nature of the hike itself—that is, if she thought to discuss the angle between the two vectors rather than to simply note the time required for completion, surely I wouldn’t have been so audacious as to think I could have conquered it whilst toting some 90lbs worth of kettlebells. But that opportunity had not presented itself.

Had the opportunity arisen for Christine to talk about, in advance, the many shifty stones and jagged boulders which I would soon be fated to bounce my face off of—whilst toting some 90lbs of kettlebells, mind you—well, then there is no conceivable way that I would have not been so foolhardy or imprudent. But that opportunity, as well, had not presented itself.

Had the opportunity arisen for Christine to…

Perhaps I’m a tad resentful, let’s get on with it already.

We had reached the top, after many tears, and although my quads, glutes, forearms and shoulders had all been destroyed absolutely, my vigor was at once restored completely.

The top of the mountain bore no resemblance to all that lead up to it. For reasons unbeknownst to me, the trees had all been cleared out, and we were left with a stretching field of grass, mostly green with freckles of brown.

To recapitulate, you may either perform any one of the routines above as a workout by itself, or combine all of them, as I did, for a truly heinous metabolic endeavor. 

Please leave any questions in the comment section.

The Chronicles of Strength Inner Circle is a monthly membership program for those who want to work closer with me on achieving their health and fitness goals. I've heard I'm really good at helping people with that sort of thing...

 Here are five reasons why YOU should give it a shot:

1. Private email coaching. 
   
   Get all of your questions answered with exclusive email access and priority coaching from me. Even at the risk of sounding immodest, I must say that this alone is worth the price of admission.
   
   
2. The Chronicles of Strength Inner Circle Newsletter
   
   A monthly publication of my BEST content. Everything from workout routines, full strength and conditioning programs, rants, reviews, nutritional strategies, and more. This newsletter is where I put 85% of my writing efforts. If you enjoy the FREE content on this site, then it is doubtless you will profit immensely from this newsletter.
   
   
3. Monthly Training Webinars
   
   Private training webinars on topics such as nutrition, supplementation, functional movement drills, programming, exercise tutorials, and whatever else the Inner Circle members may request.
   
   
4. The Time-Crunched Workout Series and Monthly Paleo Recipes
   
   Each month get two new Time Crunched Workouts--short, effective strength and metabolic routines that take no longer than 15 minutes. On top of that, each month's newsletter features original Paleo recipes, designed specifically for the avid exerciser--that is, designed to maximize performance, enhance recovery, and minimize bodyfat.
   
   
5. No risk. Cancel Anytime.
   
   I believe that once you become a Chronicles of Strength Inner Circle member you will want to stay a member. I believe this because I put everything I have in to providing Inner Circle members with as much value as humanly possible--value that far exceeds the membership fee of $20/month. 
   
   But, if for whatever reason the Inner Circle is not for you, you may cancel at any time. No hard feelings, and no questions asked. So there is no risk in trying it out for a month.
   

Here's what I got lined up for this month's Inner Circle members.

The Inner Circle Newsletter (April):

• The Vagabond: A Bodyweight Only Strength Training Program
• To Carb or Not To Card? Which One Is It??
• RKC vs StrongFirst: My Thoughts...
• 5 Proven Pistol Squat Progressions

Inner Circle Webinars (March):

• How to Combine Calisthenics and Ketllebell Training for Maximum Impact: In this one hour webinar I'm going to show you EXACTLY how to best combine kettlebell and bodyweight training to maximize strength, capacity, and, of course, fat loss. I will be taking live QnA at the end as well.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "The Jerk".  A high velocity, fat blasting double kettlebell workout.
• " The Scorpion". A high intensity bodyweight workout that designed to make you "strong at every angle:.
  
  

Paleo Recipes of the Month:

• Southwestern Quiche
• Herb Pork Tenderloin with Pan Gravy (Mmm!)

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

I would now like to make a public statement. Two, in fact. One more important than the other by a significant margin, but both still VERY important, VERY interesting.

I will start with the one of lesser importance—but lesser, mind you, only to the announcement which is to follow very closely behind it. This is not to imply that the impending announcement is by any accounts trivial or wholly uninteresting. No, in my view it still stands by itself a colossus—a St. Bernard, if you will—and only when it is seated adjacent to the subsequent announcement—say, a Bull Mastiff—does it bare the resemblance of a runty and puny and feeble sort of thing.

I have recently signed a book deal with Wiley and Sons, to furnish a “For Dummies” book. Take “For Dummies” for what it is and nothing more: a two-cent marketing ploy. This book is for folks who have been to school, I assure you.

The title, at present, will read “Paleo Fitness for Dummies”. As we approximate the release date, this is certainly subject to change, and I’m doubtless it will. But maybe it won’t. What will remain the same, however, is the substance of the thing—the essence of “Paleo Fitness.”

What has delighted me the most is the whole opportunity of it all. “Paleo Fitness” is a concept right now that can only be described as opaque. My intent is to defog it, to define it to the finest detail. While my interpretation of it is solely my own, it is a vivid one, and ultimately, one that will surely profit the masses.

If you’re willing to hear it, I’d like to tell you a little more. Please get comfortable.

Paleo fitness to me is fitness minimalism, nothing excessive, barren. It is a reversion to the fundamentals, dedicated in whole to beautiful human movement, vibrant health, and, of course, looking good. Its general air is back to basics, but at the very same time, there are frequent gusts of ingenuity—if I may be so immodest.

The thesis (and I quote myself):

“Any exercise program will improve in direct proportion to the number of things that can be left of out it that needn’t be there.”

Said another way:

“The secret to a good exercise program is to strip it down to the fewest possible parts—the fundamentals, if you will—and to leave it at that.”

This is what the book is about, keeping things uncluttered and thin. But this is not a thin book, not at all. Explaining minimalism apparently demands what is very near the maximum number of words any one book, save the Bible, can possibly hold between its two covers. The estimate, right now, is a 350-400 page behemoth. This is a tiring endeavor. But an enjoyable one. 

And luckily, I have help, from the lovely Dr. Kellyann Petrucci, the most wonderful co-author any one man could ever ask for. Dr. Kellyann, in case you didn't know, recently wrote Living Paleo for Dummies and Boosting Immunity for Dummies. Both of these works are tremendous, honestly two of the best Dummies books I've ever read.

A few more details…

The tentative release date is fall. But before then I will have acquired a bundle of advanced copies for giveaways. Naturally, I will give as many away to all of you on here as I possibly can. Naturally, I’d still mean a great deal to me if you ventured down to your local bookstore and bought a copy.

This book will feature programming drawn out to the farthest possible extent. That is, there will be programing for both beginning practitioners and advanced, there will be programming for those who wish to put on size, and programming for those who wish to take some off. There will be programming for the elderly, programming for the pregnant, and programming for the athlete. There is not a single population forgotten by this book. This is a strength training book. This is a metabolic training book. This is a fitness book. And this is a health book.

Inside you will find a breakdown of all the fundamental human movements, progressions towards what some would call “advanced movements”, as well as correctives and remedial drills to restore your movement to the highest achievable quality.

Yes, there will be swings, squats, presses, pull ups, one arm push-ups, hanging leg raises, snatches, pistol squats, sprints, crawling, Turkish get up, lunges, rack holds, farmer carries, chin ups, inversions, rolling, one arm one leg push-ups, L-sits, planks, and everything of the like. It’s all in there. Everything worthwhile, anyways.

I am excited to write this book for you.  And I hope someday “Paleo Fitness for Dummies” sits readily on your shelf—somewhere between the works of Euclid and Socrates.

There it is folks. The seed has taken, and I have since become a contended slave to the processes of its ultimate manifestation. I kid, of course. The whole pregnancy thing has proven to be ever so fascinating, the machinery of it all, wholly unpredictable, variable to extremes, and at times viciously temperamental. I’m sitting here eating Paleo chili, by the way.

Her High Exaltedness Christine Suzan comes down with a new ailment seemingly on the hour—the end effect invariably the same: a whirl of violence at either one of two ends of the human anatomy. On two venerable occasions, however, both ends exploded the very same time*! I will describe this you no further. But the tales, I tell you, are all very true.

*It would be to my direct physical benefit if none of you shared this post on a public domain larger than the one we have here, or any place where Christine may be likely sniff it out. I say sniff it out, because since having been confirmed pregnant she’s come about a rather peculiar and frighteningly magnified sense of smell. I wager that she could smell out a mole before a trained terrier even caught the faintest wind of it, while congested, and at twice the distant.

What a spectacle it has been thus far! Nevertheless, I am thrilled. Electrified! Me, a daddy! Can you believe it?

Today is a very good day. The sun beams are booming in through the curtains, I’m having a baby, and Lola pooped twice already.

Done talking.

"HOW TO GET STRONG WITHOUT LIFTING WEIGHTS!"

Claims such as these are sure to draw an audience, regardless if they carry with them any sort of supporting documentation  or not.

I often think the more preposterous the claim and the less evidence there is to actually support it, the more inclined the masses are to believe it. To support THIS claim, I offer up as evidence, religion*. But as the claim itself is so credible and the evidence is so strong, I suspect few will even consider it.

*And no, I’m not agnostic. Like most, I’m susceptible to superstitions.

A quick lesson in marketing, for those of you who’d hear it…

Any marketer will improve in direct ratio to the number of hours he spends studying the business of outrageous claim making. Curiosity may have killed the cat, but it is what feeds the marketer. “He weighs 150 and Benches 420”. I’m sure you’ve seen the sort. “Personal trainers hate him.” The more you can adorn the bilge the better, really. “Try this one weird trick and build muscle fast.” Exaggeration is a very profitable business indeed.

But now I’ve wandered so far from the point…

Yes, you can get strong without lifting weights. Very strong, in fact. You yourself can become a very man (or woman) of iron, without every lifting an ounce of it! Preposterous? Outlandish? Incredible? In other arenas, perhaps. But certainly not here. No, here, we have substance.

 I’m talking about a bodyweight only strength training routine, of course.

Today, if you’ll have it, I’d like to share with you one of my more recent training sessions. I haven’t been lifting many weights as of recent, save for some metabolic work. But I feel just as strong, if not even the teensiest bit stronger, than ever before. It will be an interesting day when I make my way back under the bar and see what changes have been wrought.

*If you want the full program, check out the Chronicles of Strength Inner Circle, as it's featured in this month's newsletter.

I do not claim that training without weights is better than training with.  I only claim that training without weights will better you in a way that training with cannot. There are many merits to a calisthenics only exercise program, some of them exclusive. The most glaringly obvious is the increased sense of awareness over yourself in space. Some might refer to this as proprioception. Others kinesthetic awareness. Whatever. I call it soup.

My warm up involved 10 minutes of joint prep and mobility. As this style of training stresses the wrists, joints, and shoulders heavily, it would behoove you to spend a considerable amount of time on prehab and mobility work before and after each session. I don’t know why I’m saying this. You should spend a considerable amount of time on prehab and mobility work notwithstanding the routine.

Pushing:

Muscle Up to Ring Dip: 3 Sets of 1 Muscle Up + 3 Ring Dips

Pulling:

One Arm L-Sit: 3 sets of 4 seconds each arm

Core:

Windshield Wiper: 3 sets of 6 repetitions (3 each direction)

Legs:

Bottoms Up Pistol Squat: 3 sets of 3 reps each leg.

As I poked through my program I found that today I was fated to work The Hellion as a finisher.

Please post them in the comments.

Here's what I got lined up for this month's Inner Circle members.

The Inner Circle Newsletter (April):

• The Vagabond: A Bodyweight Only Strength Training Program
• To Carb or Not To Card? Which One Is It??
• RKC vs StrongFirst: My Thoughts...
• 5 Proven Pistol Squat Progressions

Inner Circle Webinars (March):

• How to Combine Calisthenics and Ketllebell Training for Maximum Impact: In this one hour webinar I'm going to show you EXACTLY how to best combine kettlebell and bodyweight training to maximize strength, capacity, and, of course, fat loss. I will be taking live QnA at the end as well.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "The Jerk".  A high velocity, fat blasting double kettlebell workout.
• " The Scorpion". A high intensity bodyweight workout that designed to make you "strong at every angle:.
  
  

Paleo Recipes of the Month:

• Southwestern Quiche
• Herb Pork Tenderloin with Pan Gravy (Mmm!)

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.