kettlebell conditioning : one move. simple

1 bell

Dead stop clean and press 100 reps per arm

Or

Dead stop snatch 100 reps per arm

This should take less than 12min and is a fucking beast. Light weight works as well as heavier weight (taper the reps down if reps are less than 10/arm/round).

kettlebell conditioning : complex

Complex : 1 bell

1 rep of

Row

Deadlift

Dead stop clean and press

Snatch

(Switch hands)

Continue for 10min

Death

mentally batching reps for higher rep sets

Tldr 

Change your mindset with higher rep sets.

This is not a 'i discovered this thing. Noone else has ever done this before hisssssssss.' Nah brah. This is a I discovered this thing for myself that helped me slog through the nightmare that is higher rep squats.

Early on in my lifting life, I almost exclusively did sets of 3, 2, and 1. This wasn't entirely a bad thing either. I got close to the peaks of my strength with this strategy, but I ultimately got stronger (raised my strength floor) by way of medium rep back off sets. At my strongest, I was striving for new PRs in the 10rm range. Could I hit a better 1RM when I specialized in higher reps? Hell no, but I wasn't trying to. The entire idea was to get stronger via slowly increasing strength in medium to higher rep ranges. Not surprisingly, I mistook trying Bulgarian light as a method for moving my top end strength. Foolish. All that was happening was I peaked the strength I had spent years building. But I digress.

Higher reps suck. And they are awful. And they suck. There is a special hell with higher rep squatting because you can technically rest your legs (at the expense of your back stamina) and pump out more reps. The super squats program relies entirely on this fact with the use of breathing squats. What I found is a way to make higher rep squats suck slightly less without cheating the goal.

My rep goal right meow is 15. That looks a lot like 5 triples to me! Triples are easy and I love them. Instead of saying I'm on rep 13 Jesus please save me everything is awful, I can say I'm ony last triple. I can do a triple no problem. 

working from home | a unique avenue for powerbuilding

Ten years ago I said something stupid to my girlfriend on the way to a cruise. 

I'm gonna live like an Olympic athlete the entire time we're here. I'm gonna lift a stupid amount of times, then eat and sleep my fill to recover and it's gonna be awesome. 

As with all times when I talked about lifting (and my wife does now), she smiled and nodded and gave 0 shits but wanted to show how supportive she was of my brain droppings.

Weird enough, I'm in a better situation now that I could have possibly ever imagined in my 20s. I work from home, live in a future that has grocery delivery, and I have a home gym with weights I have to work up to lifting again. And dude, it's not getting better than this.

What makes more sense in my situation? Trying to shove a bunch of intense/volume work early before I work, or taking small breaks throughout the day to get in my sets? I accidentally experimented with this about a year ago through intermittent sets to failure of bodyweight pulls. And all it ever accomplished was the most impressive my upper body ever looked.

If you work from home:

• Your food probably lives with you. Prep ahead of time (my choice is slow cooked stews).
• Get a home gym. If you can't afford it or don't have the room, you have a multitude of options to move the needle without a barbell (kettlebells, rings, and homemade kettlebells for swings...I'm a looking at you baby).  

$$$ conditioning idea: booty gauntlet

What you need

1-3 kettlebells of different weights

The skinny

EMOM different variations of pushups. No set rep ranges.

Hit kettlebell movements in the EMOM rest period post pushups.

The fine print on kettlebells

In order, hit sets of the following. Once you fail to hit a complete set, drop down to the next difficulty tier. Once you hit swings, do 1 all out set per weight per round.

Note that you don't rest unless you have to. The snatchesx5 tier means you do that pet arm until it's time for more pushups or you run out of gas.

Example of difficulty tiers (reps per arm)

20kg snatchesx5 

20kg snatchesx3 

20kg cleansx5

20kg cleansx3

16kg snatchesx5

...

16kg cleansx3

20kg two handed swings 1xamap

16kg two handed swings 1xamap