BUDDBELLS.com

Skill:
Uneven press: with 2 different size kettlebells (ex. 24kg and 12kg). Double press for 3 reps on each side.
Pull-up practice with and without a kettlebell as added weight.
Workout:
squat tabata 20/10
renegade row X 5 each side
side planks X 10 each side
3 rounds
RKC Minimum: do with a challenging swing weight
1 min swings
1 min jumping jacks
1 min swings
1 min mountain climbers
1 min swings
1 min sprawls
2 rounds
Enjoy!!

Handstand pushup practice. Start with handstands and then move into doing handstand pushups.

Workout: 20min
Double Bells: 10reps
bent rows
deadlift
From the floor snatches
thrusters
3 rounds
Whatever time is left:
20 box jumps
150 skips with the rope or 50 double unders
Enjoy!!

Joseph and Jim doing buddy carries and squats after 20 min of VO2 max snatches. Fun stuff!

This is a great way to warm- up and not just for this week.
Grab a bell that you can balance on as in a Renegade Row, brace yourself like you will be doing a one-arm push up, your free arm travels around your side in a half clock motion. 5 reps on each side. Franz Snideman was first to show me this exercise and it is a beauty!
Then grab the same bell and do ten Weiski’s. Nice and slow and don’t do bad squats! Redo the rep if your hips come up before your shoulders start to move. Enjoy!!
Check it out:

As you connect with the diversity within you,

a path emerges to balance your shadow and your light,

aligning your powerful potential to create the life of your dreams

The human body has limitations– the human spirit is boundless– Dean Karnazes

 ‘The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, its impossible to turn back’ - Henry Rollins

The greatest achievement is selflessness.
The greatest worth is self-mastery.
The greatest quality is seeking to serve others.
The greatest precept is continual awareness.
The greatest medicine is the emptiness of everything.
The greatest action is not conforming with the worlds ways.
The greatest magic is transmuting the passions.
The greatest generosity is non-attachment.
The greatest goodness is a peaceful mind.
The greatest patience is humility.
The greatest effort is not concerned with results.
The greatest meditation is a mind that lets go.
The greatest wisdom is seeing through appearances.
Atisha

“If you don’t get what you want, you suffer; if you get what you don’t want, you suffer; even when you get exactly what you want, you still suffer because you can’t hold on to it forever. Your mind is your predicament. It wants to be free of change. Free of pain, free of the obligations of life and death. But change is a law, and no amount of pretending will alter that reality.” Dan Millman, The Way of the Peace

Here is a great rule to live by and my thought for the day:

“Dont take yourself so damn seriously!”

When in doubt or just plain impatient with someone or something, remember Rule Number 6!