measure your
1. Weight
2. Waist, biceps, thighs, and chest in inches or centimeters
3. Clean and press the heaviest kettlebell you can for as many repetitions as you can complete with perfect form
record that and email it to me
then
follow this plan
eat whatever you like, within reason, make it healthy but no worries on the quantities
just stop when you feel more thirsty than hungry, start each day with a cup of live culture yogurt, have a light lunch that has a salad as a main component, and start each evening meal with a large salad (mixed greens, some bitter-read mustard, collard etc, no iceberg lettuce)
Day 1
10 minutes of Turkish Get Ups with a water bottle with 1 inch of water in the bottom(when you can go through the entire motion with the bottle, you can switch to a light weight)
100 swings with a med weight kettlebell as fast as you can perform them, shoot for 2 minutes or less
Clean and press in a ladder rep/set pattern with 3 ladders (your rep set pattern will be emailed to you when you send me your info)
Day 2
10 minutes of Turkish Get Ups with a water bottle with 1 inch of water in the bottom(when you can go through the entire motion with the bottle, you can switch to a light weight)
100 swings with a med weight kettlebell as fast as you can perform them, shoot for 2 minutes or less
Day 3
10 minutes of Turkish Get Ups with a water bottle with 1 inch of water in the bottom(when you can go through the entire motion with the bottle, you can switch to a light weight)
100 swings with a med weight kettlebell as fast as you can perform them, shoot for 2 minutes or less
Viking Push Press on the 15:15 protocol with a light-med bell, shoot for 6-8 reps per set, complete as many sets as possible with perfect form
Day 4
10 minutes of Turkish Get Ups with a water bottle with 1 inch of water in the bottom(when you can go through the entire motion with the bottle, you can switch to a light weight)
100 swings with a med weight kettlebell as fast as you can perform them, shoot for 2 minutes or less
Day 5
Active Rest, do only turkish get ups with a water bottle, no weight
Day 6
Do nothing but eat well and enjoy a day of rest
Day 7 Test your Clean and Press totals again, divide the total on each arm by 2, this is your new starting ladder, you will halve each set (ie, if the total is 8, the starting number is 4, second set would be 2, last set would be 1)
Day 8 Active Rest, only turkish get ups with a bottle
Day 9, begin cycle again
complete this protocol for 6 weeks
measure all information again
