Hope you had a great weekend!

Thanks everyone for coming out to celebrate Milkman and Tommy J’s Ironman finish with us on Friday….

Great turnout!

We’ll have to do that more often.

Here’s a very efficient way of getting your strength training done.

This is one of our favorite strength training protocols.

We will be doing this one in Avon Today.

Since We did this in Point Pleasant Beach on Saturday….

Point will be doing workout B at the bottom of the page.

Do you joint mobility first!


Warm up with a two round kettlebell warm up.

Workout A (Avon)

Descending ladder couplets 10/8/6/4/2 reps

Couplet 1

  • Single or double  kettlebell thrusters /pull-ups or assisted pull ups

Couplet 2

  • Single or double kettlebell swings / power wheel roll outs, walkouts or suspended knees to chest( if  you choose 1 kettlebell swings, go 20/16/12/8/4 or stick with 10,8,6,4,2).

The objective is to increase the weight as the reps go down.

Workout B (Point Beach)

DO the same warm up as above.

Today will be a 5×5 of the following.

Single Kettlebell 5×5:

  • Split squat L/R
  • heavy push press or jerk L/R
  • Dead start snatches KB or DB /or single leg dead lift
  • Heavy 1 arm rows
  • Ab choice TGU/power wheel/knees to chest

If there is time it’s trainers choice for a finisher.

What is your favorite finisher?

Have a great Monday!