Strength in Motion

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Seekonk, Ma, 02771

Phone: 1-866-89Punch

Email:

[email protected]

Website:

www.artofstrength.com

First edition published in October 2008.

No part of this book may be reproduced in any form or by any means without the prior

written consent of the Publisher, excepting brief quotes used in reviews.

Book design, layout, and editing by Dennis Driscoll.

Disclaimer:

The author, publisher, and editor of this material are not responsible in any manner

whatsoever for any injury that may occur through following the instructions contained in

this material. The activities, physical and otherwise, described herein are for

informational purposes only. They may be too strenuous or dangerous for some people

and the reader(s) should consult a physician before engaging in this or any other fitness

program.

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encourage you to take time off from it, supplementing as mentioned above, so as not to plateau. Strength is motion is geared towards metabolic (cardio) fitness with different strength routines before each round. This book is meant to accompany you during your workout, allowing you to plot your progress through the entirety of the program. By no means do you have to progress from week to week as outlined by the workout. If you feel the need to repeat a week as you don’t think you’ve improved enough for the upcoming week or month by all means repeat the week you just completed.

As always, train safe. Consult a physician before starting this or any other type of training program. If you should have any questions feel free to contact [email protected] or visit

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of Sweden’s most elite athletes and as an entrepreneur successfully launching several businesses throughout Sweden all geared towards living and eating healthy, Anthony DiLuglio, now one of America’s top personal trainers, headed home to the United States. After 5 years of living abroad he was homesick and ready for a change. Landing in America he was amazed and a bit appalled to see the sorry state of fitness now presiding over the United States, far from the conditions he left behind in Sweden.

With his imposing presence and addictive personality he quickly amassed a client base and set out to change not only their way of training, but also their way of living. Often times acting as trainer, personal chef, therapist and best friend; Anthony worked tirelessly to change the lives of his clients.

In an effort to bring his client’s training to a new level, he searched for what he considered to be the missing link in modern fitness, something that would join the gap between what fitness is and what it should be, it was then that he discovered the ancient art of kettlebell training. He knew instantly that this was everything his clients, and he for that matter, were missing. This was going to revolutionize fitness.

Quickly he set out to learn everything he could about kettlebells; training along side some of the best in the little known art of kettlebell fitness. It wasn’t long before Anthony was considered one of the best, rapidly rising through the ranks of kettlebell experts; it was only a matter of time before he’d be at the top. He had already established the country’s first mainstream kettlebell gym, had just been ranked as one of the top personal trainers in America by Men’s Journal magazine for the second year in a row, and

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for kettlebell and authentic training practices. Every two months individuals travel from far and wide to attend his kettlebell certification classes, eagerly learning from who many consider to be the best in fitness.

Anthony has traveled the long and winding road to hell and back, all the while never stepping outside of himself to ask why all of this misfortune happened to him. He readily accepted every curve ball that happened his way, inspiring all of us with every step he took on his journey to recovery. He is a living testament to what the human spirit is capable of accomplishing under extreme pressure. He never wavered, never faltered, never failed; he succeeded, thrived even, where most would give up. His defiance in the face of death brings many clients to him on their own journey back from hell. Not all are in danger of dying but all are in danger of being less than they desire. Many rehab patients who have been left aside because they’ve been deemed “unfixable” have found a new life through Anthony. Brain damaged patients now walk, talk, run, jump…excel because of Anthony and his training. He has helped those looking down the road at hip or knee replacement surgeries enjoy a fulfilling life without surgery, without crutches and without canes.

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SQUAT THRUST C&P L,R x6 (ALT.) repeat 2-5x

DF

D4

SQUAT THRUST SNATCH L,R x6 (ALT.)

repeat 2-5x

DF

D5

repeat 2-5x

DF

D6

1 ARM SWING 30 sec. L,RJUMP SQUAT 30 sec. SQUAT & KICK (KB RACKED) x5 L,R

BACK LUNGE TO PRESS x5 L,R

FIGURE 8 TO HOLD x20 L,R HALOS 30 sec. L,R

repeat 2-5x

DF

D3

SWINGS x3 OVERHEAD SQUAT x3 SNATCH x3 SWINGS x10

CLEAN AND PRESS x5 SQUAT (KB RACKED) x5 SNATCH x5

DF

D2

SWINGS 10-30 L,R

DF

D1

SNATCH X1 L,R WINDMILL X1 L,R TGU X1 L,R

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30 sec. 60 sec. L: R: 30 sec. 60 sec. L: R: 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15

work time KB size rest time

30 sec. 60 sec. L: R: 30 sec. 60 sec. L: R: 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15 30 sec. 60/30/15

30 sec. 60 sec. L: R:

ONE ARM PRESS 1/2 SNATCH DOUBLE SQUAT

BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP

PLANK

ONE ARM PUSHPRESS SNATCH

LONG CYCLE JERK

reps reps

Ro

und 1

Ro

und 2

CLOSE GRIP PUSH-UP (MILITARY) FIGURE 8 TO A HOLD

ALTERNATING CLEAN (DIP & SWITCH) SIDE BEND (LEFT AND RIGHT)

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30 sec. 60 sec. L: R:

Ro

und 1

BARBELL GET-UP SIT-UP DOUBLE KB DEAD CLEAN FIGURE 8 TO A HOLD PUSH-UP PLANK reps

Ro

und 2

HAND 2 HAND SUMO DEADLIFT SIDE BEND (LEFT AND RIGHT)

ALTERNATING CLEAN (DIP & SWITCH) FIGURE 8 TO A HOLD

CLOSE GRIP PUSH-UP (MILITARY)

reps LONG CYCLE JERK

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30 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

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30 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

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30 sec. 45 sec. L: R:

Ro

und 1

BOTTOM UP PRESS SNATCH DOUBLE SQUAT

Ro

und 2

LONG CYCLE PRESS 1/2 SNATCH

reps JERK

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30 sec. 45 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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30 sec. 45 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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30 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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30 sec. 30 sec. L: R:

Ro

und 1

LONG CYCLE JERK 1/2 SNATCH DOUBLE SQUAT

Ro

und 2

JERK SNATCH

reps BOTTOM UP PUSH PRESS

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30 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

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30 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

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30 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

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30 sec. 15 sec. L: R:

Ro

und 1

PRESS SNATCH DOUBLE SQUAT

Ro

und 2

LONG CYCLE JERK SNATCH

reps JERK

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30 sec. 15 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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30 sec. 15 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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30 sec. 15 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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“Every day you have to test yourself. If you don't, it's a wasted day."

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45 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

ONE ARM JERK 1/2 SNATCH

reps LONG CYCLE BOTTOM UP JERK

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45 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

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45 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

(29)

45 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

(30)

45 sec. 60 sec. L: R:

Ro

und 1

LONG CYCLE BOTTOM UP JERK SNATCH

DOUBLE SQUAT

Ro

und 2

PRESS SNATCH

reps JERK

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45 sec. 60 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

PRESS SNATCH

reps JERK

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45 sec. 60 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

PRESS SNATCH

reps JERK

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45 sec. 60 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

PRESS SNATCH

reps JERK

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45 sec. 40 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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45 sec. 40 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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45 sec. 40 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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45 sec. 40 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

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45 sec. 20 sec. L: R:

Ro

und 1

PUSH PRESS SNATCH DOUBLE SQUAT

Ro

und 2

reps LONG CYCLE BOTTOM UP PRESS

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45 sec. 20 sec. L: R:

Ro

und 1

Ro

und 2

(40)

45 sec. 20 sec. L: R:

Ro

und 1

Ro

und 2

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45 sec. 20 sec. L: R:

Ro

und 1

Ro

und 2

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Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

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60 sec. 120 sec. L: R:

Ro

und 1

BOTTOM UP JERK 1/2 SNATCH DOUBLE SQUAT

Ro

und 2

LONG CYCLE JERK 1/2 SNATCH

reps JERK

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60 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

(45)

60 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

(46)

60 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

reps JERK

(47)

60 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

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60 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

(49)

60 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

(50)

60 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

(51)

60 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

(52)

60 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

(53)

60 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

(54)

60 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

(55)

60 sec. 30 sec. L: R:

Ro

und 1

JERK SNATCH DOUBLE SQUAT

Ro

und 2

JERK SNATCH

reps JERK

(56)

60 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

reps JERK

(57)

60 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

reps JERK

(58)

60 sec. 30 sec. L: R:

Ro

und 1

Ro

und 2

JERK SNATCH

reps JERK

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90 sec. 180 sec. L: R:

Ro

und 1

JERK 1/2 SNATCH DOUBLE SQUAT

Ro

und 2

PRESS 1/2 SNATCH

reps JERK

(61)

90 sec. 180 sec. L: R:

Ro

und 1

Ro

und 2

PRESS 1/2 SNATCH

reps JERK

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90 sec. 180 sec. L: R:

Ro

und 1

Ro

und 2

PRESS 1/2 SNATCH

reps JERK

(63)

90 sec. 180 sec. L: R:

Ro

und 1

Ro

und 2

PRESS 1/2 SNATCH

reps JERK

(64)

90 sec. 120 sec. L: R:

Ro

und 1

BOTTOM UP PUSH PRESS 1/2 SNATCH

DOUBLE SQUAT

Ro

und 2

reps JERK

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90 sec. 120 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

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90 sec. 120 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

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90 sec. 120 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

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90 sec. 90 sec. L: R:

Ro

und 1

LONG CYCLE PUSH PRESS 1/2 SNATCH

DOUBLE SQUAT

Ro

und 2

BOTTOM UP JERK SNATCH

reps JERK

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90 sec. 90 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

(70)

90 sec. 90 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

(71)

90 sec. 90 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps JERK

(72)

90 sec. 45 sec. L: R:

Ro

und 1

LONG CYCLE PRESS SNATCH

DOUBLE SQUAT

Ro

und 2

reps PUSH PRESS

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90 sec. 45 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps PUSH PRESS

(74)

90 sec. 45 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps PUSH PRESS

(75)

90 sec. 45 sec. L: R:

Ro

und 1

DOUBLE SQUAT

Ro

und 2

reps PUSH PRESS

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Congratulations. Take this time to give your body a rest for the week and train with any one of the other many workouts that we offer here at Art of Strength. Head over to www.artofstrength.com for a complete list of DVDs and downloadable workouts.

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120 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

reps LONG CYCLE PRESS

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120 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

(79)

120 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

(80)

120 sec. 120 sec. L: R:

Ro

und 1

Ro

und 2

(81)

120 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

JERK 1/2 SNATCH

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120 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

JERK 1/2 SNATCH

(83)

120 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

JERK 1/2 SNATCH

(84)

120 sec. 90 sec. L: R:

Ro

und 1

Ro

und 2

JERK 1/2 SNATCH

(85)

120 sec. 60 sec. L: R:

Ro

und 1

BOTTOM UP JERK SNATCH DOUBLE SQUAT

Ro

und 2

reps PRESS

(86)

120 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

reps PRESS

(87)

120 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

reps PRESS

(88)

120 sec. 60 sec. L: R:

Ro

und 1

Ro

und 2

reps PRESS

(89)

120 sec. 30 sec. L: R:

Ro

und 1

LONG CYCLE BOTTOM UP PRESS SNATCH

DOUBLE SQUAT

Ro

und 2

PUSH PRESS SNATCH

(90)

120 sec. 30 sec. L: R:

Ro

und 1

LONG CYCLE BOTTOM UP PRESS SNATCH

DOUBLE SQUAT

Ro

und 2

PUSH PRESS SNATCH