There are 4 primary hormones as it relates to fat loss:

1. T3
2. T4
3. Insulin
4. Cortisol

Of course there are other elements within the body that interact with these 4, but if you learn how to control these 4 it will lead to significant decreases in body fat and improvement in your health.

Breaking down T3/T4

The primary role of T3/T4 are “regulating hormones”. T3/T4 have many roles in the body but their primary roles are to directly regulate and control the speed of our metabolisms. As I discussed here, not consuming enough dietary iodine, lowers the release of T3/T4 which will lead to a slower metabolism making it very difficult to stay lean and burn body fat.

Breaking down Insulin

The primary role of insulin is a “storage hormone”. Insulin has many actions within the body, but as it relates to fat loss, insulin’s job is to remove excess glucose (sugar) from our blood streams and put them into storage.

The two primary places where insulin stores excess sugar is:

• Muscles and Liver in the form of glycogen
• Adipose tissue (body fat) in the form of triglycerides

Now most of have white-collar jobs that leave us physically inactive with us sitting in meetings and working on the computer. As a result, muscle and liver glycogen stores are never fully tapped out. As a result, if you overeat on carbohydrates with full glycogen stores due to physical inactivity there’s a higher chance that your body will store excess glucose (sugar) as body fat.

The body’s responsiveness to Insulin is related to the terms:

• Insulin Sensitivity
• Insulin Resistance

Insulin Sensitivity is the body’s high responsiveness to rises in insulin after the consumption of dietary carbs. The higher the insulin sensitivity the more likely glycogen stores will be filled compared to fat. This is why consuming recovery drinks or shakes within 30 minutes post training is the best for refilling muscle glycogen stores due to improved insulin sensitivity following training.

Insulin resistance is the body’s lack of responsiveness to rises in insulin after the consumption of carbs. This usually occurs when insulin levels are chronically high due to consuming high volumes of dietary carbs, especially while being physically inactive. High volumes of carb intake lead to elevated blood glucose (sugar) levels which lead to increases in insulin.

If you haven’t noticed the trend Insulin sensitivity and resistance are inversely related meaning when “sensitivity” is high, “resistance” is low. And when “resistance” is high, “sensitivity” is low.

The 3 best ways for a healthy person to improve insulin sensitivity is through:

• Fasting
• Carbohydrate restriction and
• Physical Training and Exercise

Breaking down Cortisol

The last and final hormone in fat loss is cortisol. The primary role of cortisol is a “releasing hormone”. Cortisol also has many functions within the body, but it’s a hormone that rises in response to environmental stress that increases our blood sugar.

Cortisol is a hormone hardwired into our primal “Fight or Flight” survival responses. In the presence of external stress, blood sugar rises in order to fuel your muscles for intense activity. Either we plan to engage in a physical altercation with the source of said stress, or we will run away from the stress for our own safety.

If cortisol is chronically elevated due to long duration exercise or mental stress in the presence of “life stress”, this leads to a chronic elevation in blood sugar which then triggers rises in insulin and we find ourselves in a nasty cycle.

Sleep deprivation is also a contributor to increased cortisol levels. So if you’re not getting enough rest then you throw yourself right into nasty cycle setting yourself up to accumulate excess body fat.

Main Takeaways

So in conclusion you must order to loss fat you must:

• “regulate” T3/T4 by ensuring you’re consuming enough dietary iodine
• take control of the “storing” capacity of insulin through Fasting, Carbohydrate restriction and exercise
• Control the “release” of cortisol by striving to get more sleep while combating “life stress” through Primal Focus.

If you mastered these 3 steps you will take dramatic control of these 4 hormones and find yourself with a leaner and healthier body.

All consumers of these products have hopes that a “magic pill” will melt off all of the years of physical inactivity, mindless eating and lack of discipline that is symbolized by the excess body fat on their bodies. But instead of investing in a magic pill, I want to introduce you to a natural mineral that you may be deficient in…Iodine.

Iodine is one of the essential minerals we all need to stay healthy, because they affect every cell within the body. Iodine is essential in the production of thyroid hormones triiodothyronine (T3) and thryroxine (T4). T3 and T4 are hormones that are responsible for regulating metabolism, in addition to the breakdown and utilization of carbs, protein and fat.

Iodine can be found in sea vegetables such as kelp and seaweed. But if your diet is lacking in these freshwater marine vegetables, and you don’t consume fresh wild caught seafood daily, then their is a good chance that you may have an Iodine deficiency.

Plenty of Iodine Here

Dietary deficiencies in Iodine alter the release of T3 and T4 which have an adverse effect on metabolism by slowing it down. And a slowed metabolism reduces the amount of energy you burn daily which can lead to an increase in storing more bodyfat.

After doing some research and personal experimentations, I have found a kelp supplement that helps to fill in the gaps of any Iodine needs within the body for both health and body composition benefits.

6 Month Supply for less than $10

I’ve had many clients who have awesome transformations by using a simple Kelp supplement. Just one tablet a day along with a good training program has really helped them shed pounds of bodyfat fairly quickly.

It’s been very common to see 6-8lbs of bodyfat shed within a 2 week period, especially when combined with intermittent fasting and carbohydrate restriction.  Now since everyone’s biochemistry is different and I am the one designing my clients training programs, I won’t guarantee the exact results in the same amount of time, but you will feel and see a difference.

Now I’m not suggesting that you eat poorly and count on the Iodine to compensate for a lack of discipline and poor food choices. But for those who are training hard, eating well and still aren’t seeing the results, then the simple addition of Iodine in the form of a Kelp supplement could be the catalyst to get those fat cells to burning and the pounds to coming off.

If this has helped you please “like”, “retweet” or “+1″ this post so that others are able to locate this information. And if you know a friend, family member or colleague who can benefit from this information. Feel free to share within your social media streams with the buttons below.

Most companies are like sharks waiting in the seas to attack its prey, which is the untrained and uneducated consumer. Lack of consumer education makes it easy for companies to give you inferior products wrapped in visually stimulating & emotionally charged messaging that leaves you frustrated with no results and empty pockets.

You're in my Territory Now!!!

Most of the so-called “Performance Supplements” should be more accurately called “Tinkerbell Supplements”. Companies are putting out “pixie dust” products, sprinkled with stimulants and wrapped in Marketing Bullsh#@. Now I don’t mean to sound negative, but this is the harsh reality of the sports supplement category.

Just a Dash…and they won't know the difference!

When it comes to creating supplements, the quality and potency of the ingredients directly affect the effectiveness of the product. With this there are three elements that we must focus on:

1. Dosing
2. Intent
3. Timing

Dosing refers to the amount of the ingredient measured in grams. There are a good number of ingredients found in many products on the shelves that are effective, but the levels are so low that no benefits are realized from consumption.

Take water for example. We all know water is the foundation for hydration but if you only consume 4oz (118mL) per day, you’re NOT going to realize any benefits. This is why dosing is the number one element to consider when choosing a product.

Its hard to know what you’re getting when companies hide their ingredients within a “proprietary blend”. The primary strategy for this is to mask low levels of effective ingredients with high levels of stimulants. The most reputable products are ones that exclusively list their ingredient levels on the label so you know how much of the unique ingredient is in the product. These companies aren’t afraid of full disclosure because they have invested in themselves by protecting their proprietary blends with a patent. This full disclosure is a win-win for both you the consumer and the company. You get a great product and the company gets a happy and loyal customer.

Intent of the product encompasses an ingredient’s ability to enhance your ability to perform during or recover from training. The technical term “ergogenic aid” is given to these ingredients that help to support high performance or promote fast recovery.

Products geared toward high performance are consumed before and during training, while products that promote recovery are taken after training.

The last and final element is timing. A misunderstood element that has had a tremendous impact on the supplement’s effectiveness. For the best performance its best to consume “performance supporters” 45-60 minutes before training. This gives the ingredients enough time to enter the bloodstream and muscle cells.

For optimal recovery its best to consume “recovery promoters” within 30 minutes of finishing training. This is when the muscles are most sensitive to receiving energy and nutrients. Missing out on this “window of opportunity” can compromise your recovery.

This wraps Part 1 of the series. Stay tuned for Part 2 as I will outline some of the most effective ingredients for performance and recovery while providing you information on effective dosing, intent and timing.

If this has helped you please “like”, “retweet” or “+1″ this post so that others are able to locate this information. And if you know a friend, family member or colleague who can benefit from this information. Feel free to share within your social media streams with the buttons below.

For starters, metabolism is just a scientific label that describes how much energy (calories) the body uses (burns) to maintain normal function. In simpler terms, metabolism is how many calories your body burns daily to allow for you to live. I’ve been threading through all of the biological science and jargon to bring you the FACTS about metabolism and its relationship with Fasting and Body Composition.

Just Facts!

Most of the mass-produced information on metabolism as it relates to Fasting and Body Composition is the product of mass marketing and advertising…NOT science. Mix a few half truths with a little emotional imagery, and we can be manipulated to believe anything. I’m here to bring you the uncensored truth that “they” don’t want you to know. And the “they” I’m referring to is anyone looking to withold empowering facts from you that can enhance your life.

“I am NOT a medical doctor. All of the information you receive in this article if for EDUCATIONAL PURPOSES ONLY! I say this because self-diagnosis can be dangerous if you start to make changes without your Doctors consent if you have an ailment that requires the daily consumption of oral meds, injectable insulin etc. My intent is to empower you with facts based on science and not for the sole purpose of trying to “sell” a product.

Truth About the Starvation Response 

When discussing Fasting we also have to discuss an adaptive continuum known as the Starvation Response. The Starvation Response, commonly referred to as Starvation Mode, is an adaptive response that initiates during prolonged periods of low energy intake. After prolonged periods of starvation the body will then switch from burning fat for energy and then begin to burn lean tissue, including muscle, as fuel.

Now It's Time Think…

Now this is a fact, but the primary loop hole is defining the DURATION of “prolonged periods of starvation”. Its been commonly reinforced that any period after 5 hours of eating is considered to be “prolonged” and if you don’t hurry up and eat then you’re going to lose muscle and shrivel away…NOT a Fact!

Ahhhhhh…

The truth is that prolonged periods of starvation has a time line which shows that it takes a few DAYS, not mere hours, to fall into “starvation mode”. This is where we’ve ALL, including myself, been severely misinformed.
Here is the time line of what REALLY happens during the body during “prolonged periods of low/no energy (food) intake:

• 0 hours: Blood Glucose (sugar floating in the bloodstream) is used as the primary fuel source (for brain and body function).
• 0-6 hours: Glycogen (sugar stored in the muscles and liver) is broken down to produce glucose for the brain and body.
• 6-72 hours: Glycogen stores, and any remaining food in the digestive tract, are used up and the body breaks down stored fat for energy. Ketone bodies (different type of fatty acid than stored body fat) are then produced by the liver to fuel the brain since ketone bodies are the only other fuel source the brain can use aside from glucose.
• 72 hours +: Muscle cells start to breakdown through a process that converts muscle proteins (amino acids) into glucose.

When I had a biochemist break this down for me I was in utter SHOCK!!!! Throughout my entire sports performance coaching career I’ve been told that if one didn’t eat within six hours of their last feeding (meal) then your body starts to break your muscles down. This is absolutely NOT a Fact!

Yep…It's CRAZY!

Our bodies starvation response is the product of millions of years of evolution. During paleolithic times, it was common for humans to not eat for a few days if they couldn’t hunt an animal or find edible plants for nutrients. Then once they saw an animal the fight or flight response, driven by adrenaline and other hormones, kicked in so that they had the energy AND focus to get food.

Now the variance between 6-72 hours is dependent on how full your glycogen stores are at the beginning of the period leading into fasting (starvation). Which means it depends on how much food in the form of carbohydrates you’ve eaten, that affects when your body starts to produce ketones to fuel the brain. If you start a fast with low levels of glycogen in your system, the brain fog, experienced when the liver starts to release ketones bodies, can last between 15-30 minutes. This is when the hunger pangs really kick in, but even then your muscle tissue is still preserved.

Most of their Fasting was Involuntary

My colleague Dave Clancy commented the other day on Facebook about how in martial arts they would fast up to 72 hours. 72 hours of fasting requires a high level of discipline. You must discipline the stomach and most importantly the MIND. There are many soldiers in the armed forces who’ve gone a few days without food and fought in battle during an “involuntary” fast. This elite level of discipline is all about SELF-CONTROL!

I learned A LOT about discipline and self-control during my 24-Hour Fasting Experience and as a result I will be doing a 24-hour fast weekly.

Fasting May Help Belly Fat

As it relates to burning fat, especially belly fat, my abdominal skin folds decreased by 3mm and my waist decreased by a full inch…in just 24 hours.

I’ve read learned that decreases in inflammation, a source of biochemical stress, within systems in the body can impair health the body’s ability to burn stored body fat.

This is leading me to believe that the shift in the body’s hormones during the fasting periods have the potential to contribute to leaning out and improving health.

Not to mention I had 3 bowel movements during the fast which let me know that my body had to be going through some “cleansing process” by using all of the food within my digestive tract (too much information…I know but its all in the name of science). I’ve had a few colleages comment about Fasting and positive shifts in Body Composition and I think there’s some merit to this.

So there are the facts about fasting and metabolism. If you don’t suffer from any metabolic syndromes like diabetes, high blood pressure, etc then fasting “could” be of great benefit to you. I’m not proclaiming that everyone should fast, but now at least you know the facts and you can drop the fear of losing all of your hard earned muscle you’ve gained from disciplined training and eating.

Let’s spread this knowledge and dispel this myth about fasting. If you benefited from this post, click the buttons below and share it via Facebook, Twitter, Google+, email or any other method you use to share empowering information. As Martin Rooney says; “When we all share, EVERYBODY learns!”

You are witnessing a miracle right now and I say this not to brag, but to inspire you to make yourself uncomfortable. Currently there’s a movement amongst fitness professionals that involves a concept known as Intermittent Fasting. The primary premise is to abstain from food and only consume water, green tea, a greens powder and a branch-chain amino acid supplement…I opted for just water!

Initially, my original plan was to only do an 18-hour fast. But then I opted for the full 24-hour…primarily for discipline. Not eating takes me out of my comfort, it’s a place that I don’t to prefer to venture. Put me through crazy physical training sessions or hit me with crazy professional deadlines and its game time. But when it came from abstaining from food, that’s when I would pump the brakes. I didn’t know why I felt this way initially but now I know what my primary hindrance was…FEAR!

Initial Response to No Food for 24-Hours

I guess it was a fear of the unknown. What would happen if I didn’t eat? Would I pass out? Lose Muscle? Have a hypoglycemic seizure (I’m NOT a diabetic)? I’ve tried different “fasts” in the pasts and they never appealed to me. Primarily because it was always done out of obligation and not by choice. So the emotions that I associated with fasting were not empowering.

Growing up I never was allowed nor did I know how to verbally express my thoughts and feelings. As a result I used food as a coping mechanism.

Come here blanket!

If I needed to “think through some things”, I’d eat. Even when I began my physical training and performance coaching career, I just opted for “healthier” food choices but it was still a coping mechanism.

Even though I always preach to my athletes and clients that food is fuel, food was like a safety blanket to me. A lifejacket in the ocean of life. Eating became a mindless behavior that accompanied me on my “train of thought”. I didn’t eat junk food, well except for the occasional bag of gummy bears.

BEARS BEARS BEARS BEARS BEARS BEARS…

But this wasn’t that bad because I’d do it post-workout to lessen the chance of storing them as bodyfat. Right? I was wrong! I felt I owed it to myself to look this fear in the face and hit it with a “Stone-Cold Stunner” while flipping it the double birds.

My Salute to Fear!

So I decided to face my FEAR, embrace the impending discomfort and partake in a fast where I only consumed water…and it was one of the most life changing things I have ever done.

I reevaluated my relationship with food. For the first time I looked at food as a tool and not a crutch. My needs for food have now shifted from primarily psychological (mental) to primarily physiological. I still will enjoy food, but it has become a new sensory experience for me.

I broke my fast with a Pink Lady Apple and it was one of the most delicious things I have EVER eaten. I was fully present when I ate the apple. The smell of the apple when I bit into it, the crisp texture as it hit my tongue with every bite and the party that began on my palate was d@mn near erotic. My behavior of mindless eating had now vanished. I enjoyed that apple for 10 minutes and I almost even at the core.

Sensory OVERLOAD!!!

The heightened awareness of all five of my senses is almost unreal. But this awareness hit me at hour 16 of the fast, and it was one of the most productive professional days I’ve ever had due to a higher level of present moment awareness and focus.

Limitless Awareness

As I’m typing this post, I feel like I’ve tapped into a dimension of awareness where fear doesn’t exist. A dimension where only the Courageous are allowed to venture.

The Realm of the Courageous

So if you’re struggling with fear and are in need of a dose of courage, I challenge you to fast from whatever your coping mechanism is and I guarantee that you’ll come out a better person as you experience your own Moments of Clarity!

The above definition describes the meaning of synthesis as it relates to its application in the science world of chemistry. I believe this is the most appropriate definition that describes the true essence of our individual identities.

Even though chemistry focuses on the interaction of particles, I am directing my attention at the interaction of people. We are all “complex substances” that are continuously forming and building through our interaction with other “compounds”.

This process of personal expansion and development can be simply described as Self-Synthesis.

Each and everyday that we are fortunate to wake up with breath in our bodies is another opportunity to exemplify greatness in everything we do. Seeking to continuously raise the bar of excellence in our individual lives allows for us to be transformed into living and breathing examples inspiration.

Whether in our personal or professional lives, we have the opportunity to gain life experiences that seek to evolve us.

I want to keep the language very simple as not to adhere to any limiting labels. Applying a label to something requires active analysis which is just too slow. By the time we are able to apply an analytical label to someone or something they have already evolved right before our eyes. This is why we must always seek to live in the present moment with heightening awareness.

Last week during a training group, a few of my trainees looked at me after class was over and asked me if the music had been playing the entire time. I paused, smiled and said yes with an unbelievable level of excitement because I saw the connection they made.

I saw them evolve right before my eyes. At that precise moment, they had tapped into a deep level of focus and awareness of the physical tasks that I placed in front of them, that the only audible sound they could here was their heartbeat, breath and my voice.

The exchange of energy within the room was so amazing! They were able to shutout what didn’t matter and focus on what did, the physical exercises they were challenged to complete with precision and courage in the midst of expressing forms of inner-strength and determination they didn’t know existed within them.

This physical experience served as a catalyst that unleashed a newly discovered skill that transformed into a valuable tool that they could use in both their personal and professional lives. And as I witnessed their growth it allowed for me to evolve as well.

At that moment the last stanza of Marianne Williamson’s writings from her book A Return to Love started to ring in my ears:

…And as we let our own light shine, we unconsciously give other people permission to do the same. As we’re liberated from our own fear, our presence automatically liberates others.

The more energy we put into our own personal growth and expansion, the more skilled we become at embracing the natural ebb and flow of life. The power that is then expressed from our Self-Synthesis has the power to both liberate and empower others.

So I challenge you to consciously commit to Self-Synthesis in every aspect of your life, whether through physical training or empowering interactions with family and friends, and witness the true power that will lead to the expansion of the “complex substance” that is YOU!

If this resonates with you then what are you waiting for, please share this with a friend, colleague or family member who you think would benefit from learning how to tap into the liberating power of Self-Synthesis!

1. Posture
2. Torso strength/rigidity
3. Grip Strength Endurance
4. Upper back thickness for those who want to add more muscle mass

Hope you enjoy the vid!

I’ve recently done a lot of personal and professional self-evaluations as I prepare for a lot of transition and opportunity. The primary issue that I’ve had is that there has been a war going on within me that was interfering with my focus.

For those that know me, I am a very emotional and passionate person. I care deeply for my loved ones, my athletes and clients along with anyone else within my sphere of influence. But there is a colder darker side to my personality that I’ve tried so hard to suppress. A side that others can perceive me to be cold, heartless and inconsiderate of people’s feelings.

Growing up I was always taught to be kind, respect others and treat people how I wanted them to treat me. As I began to go through adolescence and prepare for college I then started to understand that kindness can be mistaken for weakness, people must EARN respect and that I must treat people the way they want to be treated.

I have ceased to fighting my “colder” side so that I can fully embrace the dark-hearted animal inside us all. Ever since  I’ve accepted & learned to harness this, the more clarity I’ve received and the more progress I’ve experienced in life.

I say all this so that I may introduce you to our inherent primal nature. We all have dualistic aspects of our being that govern our daily survival. Deep within our true selves when we take inventory of our aspirations and goals the one primary theme that we’ll find is that we all have an inherent, reflexive need for survival or self-preservation. And in order to “preserve ourselves” we must develop Primal Focus.

Primal Focus Defined

Primal Focus is an intense heightened sense of present moment awareness directed at a specific task without any added emotion. This level of focus is required to accomplish anything great in life, and is simply the basis of survival.

Before the discovery of anesthesia, many surgeries were performed where the surgeon had to become so dark-hearted amongst the pain and agony of the patients screams and intense distress in order to ensure their survival. This is still relevant today on “the field” within the military when soldiers’ injuries are tended to without any local anesthesia.

If we look at nature, animals must be very cold and dark-hearted to ensure their survival. Check out this clip below. It’s a group of lionesses hunting an Impala. I chose the least graphic clip to make a point. There’s no blood or gore.

There are numerous times in life where we must sever our emotions and attack whatever task is necessary to ensure self-preservation. Now some may say that the Lionesses are cruel creatures and that this type of action is NOT necessary. That is pure emotion talking. These Lionesses ARE NOT hunting for recreation; they are wild undomesticated creatures whose lives depend on taking another life to ensure their SURVIVAL. If they don’t hunt, they don’t eat and they will die…PERIOD.

Primal Focus in Action

We all need more Primal Focus to sever our emotions to complete tasks that are required for our own survival. Ambition, passion and drive are all sub-categories of survival.

When professional athletes train, they do so to enhance their performance to rise to the top of their sports to create lifestyles for themselves and their family. When amateur athletes train and compete it’s a result of their ambition and passion for the game.

When individuals sacrifice sleep in order to complete tasks for school or business this is also a form of self-preservation. They have the mindset that their very SURVIAL depends on them shutting down their emotions and getting things done. Ask any successful entrepreneur about the relationships between their raw emotionless hustle and their survival.

There are times when some of the most respected and best looking trainees don’t feel like “eating right” or “training hard” but they do it anyway because when you make the goal the goal you have to make sure that your behaviors match your goal regardless of your emotions and feelings at that present moment.

When you choose to engage in activities and/or complete tasks that are WAY out of your comfort zone, some may call you a masochist. This is due to the lack of understanding that people have toward your reasons for survival and your ability to focus. These times of insanity arise when we all feel that we need to push our own boundaries to achieve our own set views of self-preservation.

As a coach I teach individuals to EMBRACE DISCOMFORT daily. When they get tired I’m constantly screaming “FIGHT FATIGUE WITH FOCUS! My athletes and clients tell me all the time that I must get extreme pleasure out of watching them endure pain. They are absolutely right. But it’s not that I enjoy the affliction of pain…I love seeing people take themselves to that uncomfortable place, Overcome it and see progress, results and improvement that lead to their personal evolution as they exhibit Primal Focus to ensure their own survival.

Primal Focus…Do YOU have it?????!!!!!!!!

Here are a few quotes that sparked the following article:

Ambition is priceless it’s something that’s in your veins.

It’s easy to dream a dream, though it’s harder to live it.

I’m on the practice field running 2-A-Days so I don’t drop the ball when it’s thrown my way.

If you STAY ready you never had to GET ready.

Refine your technique so that when given the platform you’re ready to dive into the pool of success.

Each day is a gift not a given right.

You need to get up get out and get something. Don’t let the days of your life past you by!

Against the grain should be a way of life, what’s worth the prize is always worth the fight.

One of my biggest pet peeves is when someone says they are bored. It just lights a fire in me that sends me into a rage. There is too much that can be accomplished for anyone to say that they are bored.

Ambitious individuals NEVER say that they’re bored. When you have set goals, boredom should NOT be a part of your vocabulary. Each and every day we are blessed with the ability to breathe we should be clawing and scratching to accomplish our goals.

Every day we should be eyeing for perfection in our chosen crafts. Perfection IS the journey, not the destination. Practice, refine, repeat. This is the sacrificial cycle of the ambitious.

This is the moniker that we need to live by daily. You can’t be given ambition, it’s a seed that we need to cultivate and grow within ourselves EVERY-SINGLE-DAY! No one should have to beg us to get better. No one should have to coerce us into making sacrifices to set goals we’ve set.

Either we want it or we don’t!

It’s really that simple.

If you have a goal, are ambitious and you’re willing to sacrifice…how bad do you REALLY want it!

I performed a power complex, an upper body super set. I’ve put on 6lbs of muscle in the past 4 weeks and the goal was to “saturate” the new muscle with as much “wattage” as possible so that I’d could maintain my speed and power output.

I then finished off with a PR in kettlebell snatches after not snatching for 12 weeks.

Fun workout filled with TONS of WATTAGE!!!!

Total Body Power Complex

1a. 106lb/48kg Kettlebell Swing + “Average” Jump Stretch band 6×3

1b. Kneeling Jump to Knee Tucks 6×3

Upper Body Power Super Set

2a. Explosive Pullups 4×3

2b. 20-inch Box Depth Plyo Pushups 4×3

Metabolic Finisher

3. 53lb/24kg Kettlebell Snatches: 100 total in 4:49