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WARNING: This eBook is for your personal use only.
You many NOT Give Away, Share Or Resell This
Intellectual Property In Any Way

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All Right Reserved
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© 2019 and Beyond – Strong As Hec Programming.You may not distribute this report in
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any way.You may not sell it, or reprint any part of it without written consent from the
author, except for the inclusion of brief quotations in a review.
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 Disclaimer:
You must get your physician’s approval before beginning this exercise program.

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These recommendations are not medical guidelines but are for educational

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purposes only.You must consult your physician prior to starting this program or
if you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only.

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See your physician before starting any exercise or nutrition program. If you are

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taking any medications, you must talk to your physician before starting any
exercise program, including Kettlebell Workout Snacks™ program.

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If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.

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It is strongly recommended that you have a complete physical examination if you
are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if
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you are overweight, or if you are over 30 years old.

Please discuss all nutritional changes with your physician or a registered dietician.
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If your physician recommends that you not use Kettlebell Workout Snacks™,
please follow your doctor’s orders.
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All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before
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practicing the exercises in this workout, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness.
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The exercises and dietary programs in this ebook are not intended as a
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substitute for any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician.
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Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued.
Do not perform any exercise without proper instruction. Always perform a
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warm-up prior to all forms of training.

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 Kettlebell Workout Snacks™
(Volume 3)

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Greetings Kettlebell Loving Friend,

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I’m excited you chose me to help you move better, stronger, and even get a little leaner—so you can
move with ease on and off the mat & become the badass man, husband, and father you were called to

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be!

Kettlebell Workout Snacks came into to solve a problem I was facing. As a husband, father, athlete, and

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business owner it was becoming VERY challenging to get in my own workouts.

(Many may think it’s easier for me since this is my profession—it’s not, I struggle with the same
challenges you do)

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I found myself only having 10-15 minutes of “free time” throughout my day (Is this you?). I could no
longer fit in my 30-45 minutes of kettlebell training, BJJ, run my businesses and still be SUPER DAD to
my kids and a desirable husband to my wife.

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Since I could no longer balance all my spinning plates…
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I kinda felt like a loser and almost threw in the towel.
I knew I had to find a better way to get it all in.
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You see, there’s no such thing as “finding balance”. We have to figure out how to manage and
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strategically plan the time we do have.

Enter the Kettlebell!

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You don't need a whole lot of time. You can do A LOT of damage (in a good way) with one
kettlebell in 10 minutes (hello 5 minute snatch test!).

Kettlebell Workouts Snacks was designed to provide you with a glossary of quick 10-15 minute workouts
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structured as a progressive program—for when life gets in the way and you only have well, 10-15
minutes.
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The workouts in this ebook are simple and straight forward. I have broken them up into single
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and double kettlebell workout categories.

What Size Kettlebell/s do I need?

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The most you will need is a pair of medium sized kettlebells, but one kettlebell will do the trick!

• Gentlemen: A pair of 16, 20, or 24kg bells.

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• Ladies: A pair of 10,12, or 16kg bells

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 8 Workout Programs that Boost Strength,
Strip Fat, and Won’t Take A Lot of Your time.

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As stated, these workouts will be 10-15 minutes tops! You will need one maybe 2 kettlebells, a
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countdown timer, and a GREAT ATTITUDE. More than likely you will be performing as many rounds
possible (AMRAP) in the prescribed time above.

Be sure to use good form and not choose a workout above your strength or skill level. I’ve listed the
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workouts from beginner to absolutely dreadful 😉 .

Many of the programs are broken into 2 popular kettlebells programming concepts.
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1. Complexes
2. Chains
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What’s a Kettlebell Complex?

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Without getting all technical on energy systems and what not (which you could careless about), a
kettlebell complex is simply a series of exercises strung together by performing all the number of lifts
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(reps) for each exercise before moving onto the next exercise.

Example:
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Swing x 5
Clean x 5
Press x 5
Squat x 5
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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

You will perform all swings before moving to the clean, then all the cleans before moving to presses, so
on and so forth. This would be one completed complex—go on to complete as many rounds of this
example complex in 10-15 minutes (you determine the time).

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Why Kettlebell Complexes?

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Complexes are great for an individual looking to build lean muscle, strip unwanted body fat, improve
cardiovascular conditioning, and is EXTREMELY short on time!

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Think of kettlebell complexes as your one-stop-shop for everything strength and conditioning. Plus they
give you that sense of accomplishment afterwards—always a great feeling after a tough day at the

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office.

Simply pull out your bells—set your timer for 10-15 minutes—do the work and BOOM—DONE!

What’s a Kettlebell Chain?

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This is where we will change things up a little (aka: “specialized variety”). Using the same example
above:

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Swing x 5
Clean x 5
Press x 5
Squat x 5
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Perform one lift of each exercise sequentially until you’ve completed the total number of lifts (reps).

Example: 1 swing, 1 clean, 1 press, 1 squat = 1 rep/round

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Repeat this until you have completed 5 or whatever prescribed number of lifts I have for you. This
would be one chain completed—go on to perform as many chains possible in the given time frame.
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You see… same exercises, just different. This leads to massive strength gains and if your diet it on point,
it leads to rapid fat loss.

Why Kettlebell Chains?

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Chains pretty much do everything complexes can do as far as improving performance, only they are a
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little (seriously “A LITTLE”) less sinister IMHO.

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The main difference is:

1. Chains allow you to “change things up” a bit without really having to change exercises. We call
this, “continuity of the training process”.
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2. Chains allow to really focus on honing your technical skill (not that complexes are not
technical) because you are slowly building the volume (reps and sets) in a ladder / pyramid
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fashion.

There’s also less acidic build up (you know this as muscle burn) compared to complexes
allowing you to do a little more work.
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 Now for some peanut butter and jelly action…
Let’s combine both chains and complexes (cue evil laugh) using the same example above.

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Swing x 5
Clean & Press x 5 (here’s your chain)

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Squat x 5

Example set:

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5 swings, clean, press, clean press (5 times), and then close with 5 squats. It’s crazy fun, effective, and
straight up gets the job done.

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No for some…

Strength Lingo

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If you’re unfamiliar with my programming I’d like to take a moment to get you up to speed with some
of the Ol’ strength and kettlebell lingo.

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Here we go…

1. DSW = Double Swing

2. DCL = Double Clean
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3. DMP = Double Military Press
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4. DCL+MP = Clean and press
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5. FSQ = Front Squat

6. DSN = Double Snatch
7. GU = Getup
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8. DPP = Double Push-press

9. DJK = Double Jerk
10. 2H Swing = 2 handed swing
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11. 1H Swing = 1 handed swing

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12. ∑ NL = Total number of lifts (i.e., total reps)

That’s all I can think of at the moment.

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I think I have talked enough, lets get to the workouts, shall we?
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Single PR
Kettlebell
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Programs
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 Back To Basics
This program is as barebones basics as you can get! If it’s been a while since you’ve worked out and

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you’re starting from square 1, this is the program for you.

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The duration of this program is 4 weeks!

The Layout

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• Exercise: 2H Kettlebell Swing

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• Protocol: Ladders and straight sets
• Goal: Improve general physical preparredness (GPP)
• Rest periods: As needed on ladders and top of the minute (TOM) for straights sets.

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If you have the skill and want to push yourself, progress to 1H Swings. Reference pg. 4 for kettlebell
sizes needed.

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What you need:

• One kettlebell
• A timer
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Set your timer for 15 minutes and perform as many ladders as possible with good form in 15 minutes.
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(If you only have 10 minutes, then set your timer to 10 min) Rest as needed between sets.
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Weeks 1 & 3: Ladders

Mon - 3, 5, 7, 9 (This completes 1 ladder)

Wed - 3, 5, 7
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Fri - 3, 5, 7, 9, 12

Weeks 2 & 4: Straight Sets

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Example: Perform 11 swings

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(This will take approx. 17 seconds, rest 43 second and repeat for 10-15 minutes)
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Mon - 11/15 (11 reps for 15 total sets)

Wed - 8/15
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Fri - 14/15

**If you opt for 1H swings, perform the same rep scheme but alternate hands between sets!
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Enjoy!

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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 Back To Basics 2.0
BTB 2.0 we will be integrating the Getup (GU) and Goblet Squat (GSQ). Start each practice with

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two GU’s on each side and finish each practice with 3 GU’s on each side.

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The duration of this program is 4 weeks!

The Layout

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• Exercise: 2H Kettlebell Swing

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• Protocol: Straight sets
• Goal: Improve general physical preparredness (GPP), fat loss
• Rest periods: As needed.

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Weeks 1 & 3: Straight Sets
Mon: Sets of 8 two handed swings

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Goblet Squat x 1,2,3,4

Wed: Sets of 6 two handed swings

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Goblet Squat x 1,2,3
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Fri: Sets of 10 two handed swings
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Goblet Squat x 1,2,3,4,5

Following each set of swings—perform goblet squats in the following ladder.
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Example: 8 two handed swing, 1 goblet squat, 8 two handed swings, 2 goblet squats and so on.
Complete as many sets and ladders of goblets squats possible in 10-15 minutes.

Weeks 2 & 4: Straight Sets

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Mon: Sets of 10 two handed swings

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Goblet Squat x 1,2,3,4

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Wed: Sets of 8 two handed swings

Goblet Squat x 1,2,3

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Fri: Sets of 12 two handed swings

Goblet Squat x 1,2,3,4,5

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Enjoy!

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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 Single Kettlebell Complex - Atos
Since this is a single KB complex, you will perform all the exercises on one side and then without rest,

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switch sides an repeat!

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The Layout
• Exercise: swing, clean, press, squat

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• Protocol: Single kettlebell complexes

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• Goal: Improve GPP, fat loss and body composition
• Rest periods: 1.5 - 2 minutes
• Time Investment: 4 weeks, 22 minutes per week

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Weeks 1 & 3

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Day 1: ∑ 48NL Day 2: ∑ 36NL Day 3: ∑ 60NL
CL x 4 CL x 4 CL x 4
SQ x 4
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SQ x 4 MP x 4
MP x 4 MP x 4 SQ x 4
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SW x 4 SW x 4
SQ x 4
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Rest 2 minutes Rest 2 minutes Rest 2 minutes

Repeat for 3 sets Repeat for 3 sets Repeat for 3 sets
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Weeks 2 & 4

Day 1: ∑ 80NL Day 2: ∑ 60NL Day 3: ∑ 100NL

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CL x 5 CL x 5 CL x 5
SQ x 5 SQ x 5 MP x 5
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MP x 5 MP x 5 SQ x 5
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SW x 5 SW x 5
SQ x 5
Rest 1.5 minutes Rest 1.5 minutes Rest 1.5 minutes
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Repeat for 4 sets Repeat for 4 sets Repeat for 4 sets

Upon completion of this plan, if you’re feeling saucy—double up and repeat with a pair of kettlebells.
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You will soon appreciate the power of the mighty kettlebell!

Enjoy!
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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 Atos 2.0

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This complex will be quite the challenge, if you have not completed Atos, I recommend backing up
before attempting Atos 2.0. This program is a nice prep for the infamous Strength Plan 701A

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double kettlebell complex plan.

The Layout

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• Exercise: swing, clean, press, squat

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• Protocol: Single kettlebell complexes
• Goal: Improve GPP, fat loss and body composition
• Rest periods: 1.5 - 2 minutes

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• Time Investment: 4 weeks, 22 minutes per week

Weeks 1 & 3

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Day 1: ∑ 42NL Day 2: ∑ 36NL Day 3: ∑ 66NL
SN x 5
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CL x 5 SQ x 3
SQ x 4 SQ x 4 SN x 5
PP x 3 Mp x 3 PP x 4
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SQ x 2 SQ x 5
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SW x 5
Rest 2 minutes Rest 2 minutes Rest 2 minutes
Repeat for 3 sets Repeat for 3 sets Repeat for 3 sets
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Weeks 2 & 4

Day 1: ∑ 72NL Day 2: ∑ 60NL Day 3: ∑ 108NL

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SN x 6 SN x 6 SQ x 4
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SQ x 5 PP x 5 SN x 6
PP x 4 SQ x 4 PP x 5
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SQ x 3 SQ x 6
SW x 6
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Rest 1.5 minutes Rest 1.5 minutes Rest 1.5 minutes

Repeat for 4 sets Repeat for 4 sets Repeat for 4 sets
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Enjoy!

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 G
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Double PR
Kettlebell
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Programs
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 Double Kettlebell training is
WHERE. IT. IS. AT!

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We will now be getting double the strength, double the calorie burn, double the fat loss opportunities,

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and… We will do this in THE SAME TIME PERIOD!

This program we will be introducing your first “chain”… The Double Kettlebell Clean & Press

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(DCL+MP).YEP! This baby is Pound-for-Pound the best kettlebell exercise on the planet! There are
couple variations to this exercises but this is your foundation.

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With the DCL+MP you get the powerful combination of a “quick pull” exercise combined with an
upper body push exercise. If you’re limited on time but your goal is to build strength, endurance and
build fat burning muscle. This is where you need to start.

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For an added “cardio” component and allow you to “reset”—you’ll be performing one clean in between
each press when you see “DCL+MP”.

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This is your “CHAIN” (pg. 7). One clean, one press, one clean, one press etc… This
reduces acid build up (muscle burn) compared to consecutive presses—another benefit of adding
“chains" into your training. PR
Lets get cranking! Use a pair of bells you can press 8-10 times!
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Strength Plan 803A
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Weeks 1 & 3: 60-90 seconds between sets

Day 1: DCL+MP x 2/10 (2 reps for 10 sets)
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Day 2: DCL+MP x 1/10

Day 3: DCL+MP x 3/10

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Weeks 2 & 4: 60 - 90 seconds between sets

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Day 1: DCL+MP x 3/10 (2 reps for 10 sets)

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Day 2: DCL+MP x 2/10

Day 3: DCL+MP x 4/10

One simple “tweak” you can add—to wave the intensity is move up a bell size on day 2 of each week.
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This gives you a nice peaking component to boost your strength.

Enjoy!
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 Strength Plan 803B
Continuing to build on 803A using chains for a conditioning component. But now you’ll be adding the

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front squat (FSQ). So now you’ll be getting in the 3 most crucial components of any fitness program.

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1. A hip hinge.
2. Upper body push

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3. And a squat

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Volume in the plan will increase slightly and we will be switching to “Ladders”. Ladders are a power
programming tool to get in the same or greater total volume—allowing you to stay as fresh as possible.

At the end of each ladder you perform 5 FSQ’s.

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Weeks 1 & 3: 60 - 90 seconds between sets
Day 1: DCL+MP (1,2,3) x 3 Ladders

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Perform 5 FSQ after each ladder

Day 2: DCL+MP (1,2,3) x 2 Ladders

Perform 5 FSQ after each ladder

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Day 3: DCL+MP (1,2,3) x 5 Ladders
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Perform 5 FSQ after each ladder

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Weeks 2 & 4: 60 - 90 seconds between sets

Day 1: DCL+MP (1,2,3) x 4 Ladders
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Perform 5 FSQ after each ladder

Day 2: DCL+MP (1,2,3) x 3 Ladders

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Perform 5 FSQ after each ladder

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Day 3: DCL+MP (1,2,3,4) x 5 Ladders

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Perform 5 FSQ after each ladder

Enjoy!
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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 MEtCon 101
This program is straight up NASTY! It combines both chains and complexes to blast calories

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and boost your metabolism. This is what we call “Metabolic Conditioning or ‘MetCon’”—body fat
literally has NO place to hide!

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Your rest periods will be a “work to rest ratio (W:R)” and we will be doing a 1:3 W:R ratio.

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Example: If the set takes you one minute to complete, you’ll rest 3 minutes (1:3).

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(Use a really light pair of bells on this one, you’ve been warned!)

Weeks 1 & 3 - 20 seconds of work per exercise, 4 sets

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Day 1: DSW x 20 seconds
DCL+MP x 20 seconds (here’s the chain)
FSQ x 20 seconds

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Day 2: DSN x 20 seconds
FSQ x 20 seconds
DSW x 20 seconds

Day 3: DMP x 20 seconds

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DSN x 20 seconds
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FSQ x 20 seconds
DSW x 20 seconds
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Weeks 2 & 4 - 30 seconds of work per exercise, 3 sets

Day 1: DSW x 30 seconds
DCL+MP x 30 seconds (here’s the chain)
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FSQ x 30 seconds

Day 2: DSN x 30 seconds

FSQ x 30 seconds
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DSW x 30 seconds
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Day 3: DMP x 30 seconds

DSN x 30 seconds
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FSQ x 30 seconds
DSW x 30 seconds

Are you still alive?

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MetCon 101 was pretty brutal, eh?

Enjoy!
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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 The SNATCH!
This is a sample program from one of my eBooks and course Snatch Blueprint.

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You will be performing the double kettlebell snatch, one of my favs! The reason the snatch is SO

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effective for strength, power and especially fat loss is because you’re doing more “work”.

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Work is defined as: Force x Distance.

Simply put, you’re doing more work by moving the kettlebell a greater distance. The

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further you need to move the kettlebell—the more effort and power is required.

This is the “magic” behind the kettlebell snatch—especially THE DOUBLE SNATCH!

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Kettlebell size recommendation: A pair of bells you can double snatch at least 10-12 times!

Weeks 1 & 3 - Set a timer for 15 minutes (10 if your in a hurry)

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Day 1: (1,2,3) Ladders, perform as many ladders possible in 15 minutes.
Day 2: Sets of 2
Day 3: Sets of 5
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Weeks 2 & 4 - Set a timer for 15 minutes (10 if your in a hurry)
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Day 1: (1,2,3,4) Ladders, perform as many ladders possible in 15 minutes.

Day 2: Sets of 3
Day 3: Sets of 6
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Be sure to journal and track how many ladders you complete throughout this program. This way you
can reference it when you recycle the plan.

If you choose to recycle the plan. Set a goal to complete more ladders than you completed on cycle 1.
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This is what we call “density”. Density is completing more work in the same time frame or the same
work in less time. Enjoy!
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Enjoy!
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 Who Like Bonuses?!
I decided to make a recent amendment to KBWS and add a sample 4 week plan of a program which

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was beta tested for a new eBook and course—Kettlebell Berserk! (you can learn more about KBB here).

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Kettlebell Berserk! is based on the most effective—dare I say, “the MOST SINISTER” kettlebell exercise
on the planet. An exercise I call “the black belt of kettlebell lifts.”

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Enter the Double Kettlebell Jerk

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The double jerk (DJK) is a high-end skill which will improve catapult your strength, endurance, power,
speed, agility, quickness and you guessed it… fat loss!

In fact…

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When I was preparing for the Pan American Jiu-Jitsu championship in 2012, 2013 and 2014 the double
jerk and double clean and jerk was all I did. I only lifted two days per week and was in the best
shape of my life. Not only was I in great shape—I was the most shredded and jacked I had ever

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been, LOL.

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But it was REAL strength—It gave me the strength and endurance to compete with guys 40-60 pounds
heavier than I. You now have in your hands, a sneak peek of what evolved into—the EXACT plan I ran
from 2012-2014 to prepare for Jiu-Jitsu competition at the highest level.
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I look forward to hearing about your results!

The training days are laid out in the following manner:

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• Day 1 - Strength endurance

• Day 2 - Strength/Power
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• Day 3 - Endurance
Weeks 1 & 3 - Endurance Straight Sets
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Day 1: Sets of 6
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Day 2: Sets of 4 (This day you will use a pair of bells one size heavier)
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Day 3: Sets of 8

Weeks 2 & 4 - Power Ladders

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Day 1: (4, 6) Ladders

Day 2: (3, 5) Ladders (This day you will use a pair of bells one size heavier)

Day 2: (3, 5, 7, 9) Ladders

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**Set a timer for 15 minutes (10 if you have less time) and perform as many sets
or ladders possible. If you don’t like yourself, run ETDK as a long cycle ;)

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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.

 Simple Muscle
Excited to add this plan to this new edition of KBWS. It’s a taste of a project I’ve been working on for

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the past 9 months. Simple Muscle is a simple 4 week plan focused on building well, muscle—using the 3
most effective exercises for putting on slabs of mass: press, squat, and deadlift.

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Pretty simple and straight forward. If you want to build hard-dense muscle, you MUST press, you MUST
squat, and you MUST deadlift, period.

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The Layout

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• Exercises: Press, front squat, deadlift
• Protocol: Serial-Interval Circuit

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• Goal: Put on slabs of muscle and GET JACKED!
• Rest periods: Top of the minute (TOM).
• Kettlebells needed: A pair of bells you can strict press 15 times

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Weeks 1 & 3: 2 circuits each session
Weeks 2 & 4: 3 circuits each session PR
*A series of presses and a series of squats completes 1 circuit*
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Day 1: DMP x 4 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats)
FSQ x 4 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses)
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Finisher: 2 sets of 20 deadlifts with the same pair of bells.

Day 2: DMP x 6 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats)
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FSQ x 6 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses)
Finisher: 1 set of 20 deadlifts with the same pair of bells.

Day 3: DMP x 8 on the minutes for 3 minutes (after 3rd set, rest TOM plus 1 minute then start squats)
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FSQ x 8 on the minute for 3 minutes (after 3rd set, rest TOM plus 1 minute then start presses)
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Finisher: 3 sets of 20 deadlifts with the same pair of bells.

A Note on Nutrition
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If you’re trying to put on muscle, you NEED TO EAT! Plan your carbs around your training sessions.
Shoot for 50g before and 50g post workout. Best carbs to assist in packing on slabs of beef: white rice,
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potatoes, and oatmeal.

Enjoy!
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 Closing Thoughts
It’s truly possible to get in an effective workout in 10-15 minutes—even if you think “you don’t have

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time". This is made possible by the power and effectiveness of the mighty kettlebell!

Speaking of workouts—do you know this difference between a “workout” and a “program”?

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A workout is simply what the word entails, you’re “working yourself out”. The sole purpose of a
workout is to burn calories—that’s it!

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And there is absolutely nothing wrong with a workout. Workouts are great when you just need to

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“blow off some steam”, let out some frustration, and say to yourself, “At least I did something.”

It truly is “iron therapy”.

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A program on the other hand—has a purpose, a goal, and ends with a result.

Like:

• Achieving your first pull-up

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• Lifting “X” amount of weight
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• Losing 3 pounds a week, etc… (more on that here)
• Learn how to balance your training to improve how you show up as a man.
Programs are more structured than workouts but—are tough to stick with if you can’t fully commit
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because of a busy travel schedule as an example. That’s where workouts come in handy.
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The best part of KBWS is they are workouts structured as programs!

You’re getting the best of both worlds. You can follow them from start to finish and see fantastic results
from fat loss to a boost in strength and performance. Or you can simply pick one of your favorite days
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from one of the programs at random and use it as a workout.

Pretty neat, eh?

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On the next page I’ve listed some additional resources to help you get the most out of KBWS and any
of my other programs and courses.
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Thanks for your trust and for grabbing a copy of

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Kettlebell Workout Snacks!

In Strength,
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🥋 Hec G.
P.S. – I’d love to hear your results after each workout AKA: Program ;)
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Feel free to leave a review here: www.strongashec.com/program-review

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 Additional Resources
to help you progress at rapid-speed, hulk-smash your goals—faster,
and live a more fulfilled life… on your terms!

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My FREE eBooks:

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• Deadlift Blueprint—inside I teach you how to build a bigger deadlift without a belt, assistance
exercises, straps or wraps.

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• 5 Steps to Better Mobility for BJJ—a “5 step” cheat sheet to show you how to improve
your mobility/flexibility for BJJ so you train more Jiu-Jitsu without waking up feeling like you’ve

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been hit by a semi, live life on your terms and to its fullest.

My YouTube Channel:

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• Movement Monday—I cover a new mobility exercise each week to help you improve the
quality of how you move to improve your performance and maximize your results.
• Technique of the Week—Each week I will take you through a new series of techniques to
improve your strength and proficiency in the kettlebell and barbell skills.

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• Workout of the Week—A weekly progressive "workout series" to help you achieve your
PR
goals by keeping your body burning calories 24/7.

My Private Facebook Community:

A kickass group of like minded peeps where you can:

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• Share your thoughts on faith, family, fitness and finance.

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• Post technique videos and have them reviewed by me and my colleagues.

• Access to LIVE training tutorials to maximize your results and get to where you need to be—
FASTER! And more…
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More Kickass Kettlebell Programs and Kourses

If you LOVED this eBook—you’re gonna lust over my other kickass programs and kourses. Here are a
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few of our subscribers favorites:

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1. Swing STRONG!—become "Bullet-Proof" for life and Jiu-Jitsu in less than 30 minutes a
day with the two most effective exercises on the planet (the swing and the getup)!!
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2. Snatch Blueprint—An easy-to-follow, time-saving e-course to transform your body, strength,

endurance, and life with ONLY 1 EXERCISE in less than 2 hours per week.

3. Double Kettlebell Manifesto—my best double kettlebell programs to incinerate belly fat
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and get you in ridiculous shape in less than 1 hour per week—so you can live a badass, more
fulfilled life—on your terms!

4. Kettlebell Berserk!—The lost treasure map to building lean muscle, getting in mutant-like
©

shape, becoming badass in life, and virtually "unbreakable" for Jiu-Jitsu -- using what I call, "the
black belt of kettlebell lifts" -- the double kettlebell jerk.

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© 2019 Strong As Hec Programming, Inc – All Rights Reserved.