“Kettlebell Muscle” Call Replay

I had a lot of emails from people who missed the call last Thursday about Kettlebell Muscle.

My good buddy Dave Whitley, Master RKC, did a great job grilling me about the contents of the book and how it was different than other information already out there.

Here it is in case you missed it.

Enjoy!

10 comments… add one
  • phil Jun 15, 2010 @ 17:00

    Thanks for that, very informative!
    Phil

  • Russ Moon Jun 15, 2010 @ 20:41

    The information tipped me from that’s interesting to “I have to have this now.”…and Kettlebell Muscle is on the way to me.

    Have a feeling this is going to be an adventure.

  • Russ Moon Jun 16, 2010 @ 17:42

    1 arm swing 16 kg 3 X 125 each arm

    750 total reps – GTG and deep respect for the incoming material, need to build my “wind” up.

  • Russ Moon Jun 17, 2010 @ 19:01

    TGU – 4 with 32kg with emphasis on sucking in shoulder and opening chest, then static hold for 1 minute at the top.

    Chain – 1 arm press w 40kg x 7 reps, 1 minute hold at top, then a negative (finish position back down to the start position) TGU.
    I read “negatives blast the groove” so going to put that to the test.

  • Russ Moon Jun 18, 2010 @ 18:19

    I need to use the correct terminology.

    TGU – 4 with 32kg with emphasis on sucking in shoulder and opening chest, then static hold for 1 minute at the top.

    Chain – 1 arm press w 40kg x 7 reps, 1 minute hold at top on final rep, then a negative (stand position w kettlebell extended overhead back down to the start position prior to step 1 Roll to Press) TGU.
    I read “negatives blast the groove” so going to put that to the test.

  • Russ Moon Jun 19, 2010 @ 15:22

    Kettlebell Muscle – Day 1, Medium 24kgs

  • Russ Moon Jun 20, 2010 @ 13:32

    Kettlebell Muscle – Day 2 Light, 24 kgs complete
    *Annoyed with how much wind I sucked on the Medium day, I was having a weak moment…”should I order a set of 20kgs?”….then no I am doing the next workout and getting tighter instead.

    Like dfs, but when teetering on the edge of …..it’s owning me right now.

    I publically commit to follow this program for 6 wks.

    My active rest will be TGU’s, because they improve everything for me.

    I will also do pull-ups for HKC in Sept. I need 5 I am at 1, it is privately humiliating for me enough is enough, trial and error whatever it takes I need to get to at least 8-10 to feel reasonably good about myself.

    Other than possibly riding my bike to work, nothing outside of abdominal work.

  • Russ Moon Jun 23, 2010 @ 8:48

    Two days of pull-ups (now up to 2 hurray) and 20 reps each arm per day with the TGU Elbow to Post and back down with 24kg. Getting the form down and it is becoming easier.

    Today is Heavy day, enough said.
    Getting my mind right to do this properly, this program might be as much mental for me as it is physical.

    Seeing physical results already, makes me want to eat alot.

  • Paul G Aug 26, 2010 @ 18:43

    Finished the light workout of week #10. I believe weeks #11 and #12 are going to be very difficult. As stated by Russ M., it is mental as well as physical. I usually have to put the bells down for 10-15 secs once or twice in the latter sets of the medium and heavy workouts. I’m using 24 kg bells and probably should have gone down to 20’s earlier on – but too late now (at least in my mind). I will finish and report back in a few weeks.

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