Friendly Friends,

I present to you The Gobbler. Metabolic demolition at its finest. Allows for mass food consumption with minimum side effects.

Three Rounds of Each Complex - 5 reps each exercise

Gobbler Complex 1 -
Deadlift
Bench Press
Pull Ups
Double Clean and Press
Front Squat

Gobbler Complex 2 -
Deadlift
Weighted Dips
Weighted Chins
See-Saw Press
Reverse Lunges


Enjoy.


Gobble Gobble.

_ Shalom my friendly friends of strength,

The ability to tolerate an exceptionally demanding workload, and then be able to recover rapidly need not be a skill exclusively possessed by Robocop.

Which is why I have developed a double kettlebell complex so that you too may discover for yourself just how awesome it feels to possess this super human work capacity.

Perform three to five rounds of the following complex.

Double Swing – 5 reps
Double Clean – 5 reps
Double Snatch – 5 Reps
See Saw Press – 10 reps (5R+5L)
Alternating Reverse Lunge – 10 reps (5R+5L)’

Next up is timed snatch work. Set the clock for nine minutes kids. This one’s dirty.

Minute 1 – one snatch every fifteen seconds – Right side
Minute 2 – one snatch every ten seconds – Left side
Minute 3 – one snatch every five seconds – right side
Minute 4 – burn set – as many snatches as possible in one minute – left side
Minute 5 - Rest
Minute 6 – one snatch every fifteen seconds – left side
Minute 7 – one snatch every ten seconds – right side
Minute 8 – one snatch every five seconds – left side
Minute 9 – burn set – as many snatches as possible in one minute – right side

265lb Deadlift and Beast Single Leg Deadlifts brought to you by Christine Mooney.

Don't get all hyperlordotic on me breh.   

            because cervical extension really ain't all that cool anymore.


... Pack that neck in son.

#gotbeast

Gentleman, do you have a beast?

That infamously awkward 106lb kettlebell (53lb for women). Careful now. It bites.

Well If you do own a beast (or a 24kg for all you ladies out there), then I have a challenge for you.

I challenge you to do SOMETHING with it everyday. Anything.

You can push it, pull it, squat it, or even take it out for a cold beer. I don't care what it is, so long as you put that nasty piece of cast iron to work.

Just one thing. Everyday. And once you do it, hashtag gotbeast (#gotbeast) and tweet all about it. If you can film it, even better.