Bliss Manifesto

Two-Arm Kettlebell Swing +702 pts

• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 53 lb x 15 reps (+54 pts)
• 53 lb x 15 reps (+54 pts)
• 53 lb x 15 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• 40 lb x 20 reps (+54 pts)
• Just some fuckarounditis watching TV with my son.

One-Arm Kettlebell Clean +590 pts

• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)

Double Kettlebell Snatch +261 pts

• 25 lb x 5 reps (+44 pts)
• 25 lb x 5 reps (+44 pts)
• 25 lb x 5 reps (+44 pts)
• 25 lb x 5 reps (+44 pts)
• 25 lb x 1 reps (+23 pts)
• 25 lb x 2 reps (+28 pts)
• 25 lb x 3 reps (+34 pts)

Double Kettlebell Clean and Press +310 pts

• 25 lb x 5 reps (+52 pts)
• 25 lb x 5 reps (+52 pts)
• 25 lb x 5 reps (+52 pts)
• 25 lb x 5 reps (+52 pts)
• 25 lb x 1 reps (+27 pts)
• 25 lb x 2 reps (+34 pts)
• 25 lb x 3 reps (+41 pts)

Farmer’s Walk +12 pts

• 20’ 0” || 25 lb (+3 pts)
• 20’ 0” || 25 lb (+3 pts)
• 20’ 0” || 25 lb (+3 pts)
• 20’ 0” || 25 lb (+3 pts)

Renegade Row +86 pts

• 25 lb x 10 reps (+43 pts)
• 25 lb x 10 reps (+43 pts)
• Second set trainer made me “walk” forward in between reps. Walking renegades FML.

Bottoms-Up Clean From The Hang Position +48 pts

• 25 lb x 6 reps (+16 pts)
• 25 lb x 6 reps (+16 pts)
• 25 lb x 6 reps (+16 pts)
• UGH I really stink at these. Miles to go!

Ball Slams +94 pts

• 10 slams || 40 lb (+94 pts)
• This is burpee slams. Burpee down with your hands on the ball. Leap up with ball in hands… slam it down. Curse life, repeat.

Burpee +29 pts

• 10 reps (+29 pts)

L-Sit +36 pts

• 2 sec (+5 pts)
• 2 sec (+5 pts)
• 15 sec (+13 pts)
• 15 sec (+13 pts)
• First two is practicing up on blocks. Quad cramps ow ow ow. And then on the last rep we did an assisted L-Sit pullup and I felt like Thor.

Goblet Squat (kettlebell) +359 pts

• 25 lb x 6 reps (+38 pts)
• 35 lb x 4 reps (+35 pts)
• 35 lb x 4 reps (+35 pts)
• 35 lb x 4 reps (+35 pts)
• 40 lb x 4 reps (+36 pts)
• 40 lb x 4 reps (+36 pts)
• 40 lb x 4 reps (+36 pts)
• 40 lb x 4 reps (+36 pts)
• 40 lb x 4 reps (+36 pts)
• 40 lb x 4 reps (+36 pts)
• Finally got a spare moment. 1 episode of the Daily Show later I’m happy again.

One-Arm Kettlebell Clean +678 pts

• 25 lb x 6 reps (+57 pts)
• 35 lb x 4 reps (+55 pts)
• 35 lb x 4 reps (+55 pts)
• 35 lb x 4 reps (+55 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 53 lb x 2 reps (+51 pts)
• 53 lb x 2 reps (+51 pts)
• Can’t hold that 53 in the rack position strongly enough to proceed through the complex on that weight. Next week you sweet bitch.

One-Arm Kettlebell Jerk +576 pts

• 25 lb x 6 reps (+57 pts)
• 35 lb x 4 reps (+55 pts)
• 35 lb x 4 reps (+55 pts)
• 35 lb x 4 reps (+55 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)
• 40 lb x 4 reps (+59 pts)

Windmill +308 pts

• 25 lb x 6 reps (+32 pts)
• 35 lb x 4 reps (+30 pts)
• 35 lb x 4 reps (+30 pts)
• 35 lb x 4 reps (+30 pts)
• 40 lb x 4 reps (+31 pts)
• 40 lb x 4 reps (+31 pts)
• 40 lb x 4 reps (+31 pts)
• 40 lb x 4 reps (+31 pts)
• 40 lb x 4 reps (+31 pts)
• 40 lb x 4 reps (+31 pts)

Running +259 pts

• 0:30:42 || 2.7 mi || 11:18 min/mi || light hills (+259 pts)
• Runkeeper informs me that my final minutes were at a 10:08 pace! It was humid and cool out. Good for a greater effort: not too hot.

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Turkish Get-Up (kettlebell) +390 pts

• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• Workin’ on my TGU form with a nice little simple Complex today. Got my son to do some swings with me, too! Passing on the magic to the next generation, heck yeah.

One-Arm Kettlebell Snatch +438 pts

• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)

Goblet Squat (kettlebell) +348 pts

• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)

One-Arm Kettlebell Jerk +360 pts

• 25 lb x 1 reps (+28 pts)
• 25 lb x 1 reps (+28 pts)
• 25 lb x 1 reps (+28 pts)
• 25 lb x 1 reps (+28 pts)
• 25 lb x 1 reps (+28 pts)
• 25 lb x 1 reps (+28 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)

Hatha +292 pts

• 1:15:00 (+292 pts)
• Class on theme of releasing old stories. Ham openers. Peak poses Eka Pada Koundinyasana A & B. Success on A, not quite there on B. Also WHOA massive yoga farts. Hopefully everyone was too busy to notice my situation!

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Kettlebell Thruster +110 pts

• 25 lb x 10 reps (+60 pts)
• 35 lb x 4 reps (+50 pts)

One-Arm Kettlebell Snatch +215 pts

• 25 lb x 10 reps (+54 pts)
• 35 lb x 10 reps (+62 pts)
• 40 lb x 10 reps (+66 pts)
• 53 lb x 1 reps (+33 pts)
• Could not even do both sides on the 53 today. Posterior shoulder was just NOT on board with my big, ambitious snatch plan. Welp can’t argue with reality.

One-Arm Kettlebell Swing +140 pts

• 53 lb x 10 reps (+70 pts)
• 53 lb x 10 reps (+70 pts)

One-Arm Kettlebell Clean +733 pts

• 25 lb x 4 reps (+48 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• I consoled myself for the implosion of my snatch situation with a bit of clean & jerk instead. [insert juvenile remarks here 4ever]

One-Arm Kettlebell Jerk +733 pts

• 25 lb x 4 reps (+48 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 25 lb x 10 reps (+66 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)
• 35 lb x 8 reps (+71 pts)

Running +316 pts

• 0:38:06 || 3.3 mi || 11:36 min/mi || light hills (+316 pts)
• Aw yeah, negative splits, baby!! I felt so relaxed and good heading out. Then I had to work pretty hard coming back, but it was worth it.

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Turkish Get-Up (kettlebell) +188 pts

• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 25 lb x 1 reps (+29 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• Wow, still not really recovered from Thursday!

One-Arm Kettlebell Snatch +430 pts

• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 25 lb x 10 reps (+54 pts)
• 25 lb x 10 reps (+54 pts)
• 25 lb x 10 reps (+54 pts)
• 25 lb x 10 reps (+54 pts)
• Polished off the complex with some more snatching. Really helped blow out the lingering DOMS.

Goblet Squat (kettlebell) +172 pts

• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 25 lb x 3 reps (+28 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)

One-Arm Kettlebell Jerk +192 pts

• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)

Windmill +148 pts

• 25 lb x 3 reps (+24 pts)
• 25 lb x 3 reps (+24 pts)
• 25 lb x 3 reps (+24 pts)
• 25 lb x 3 reps (+24 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)

Foam Rolling +35 pts

• 15 min (+35 pts)
• Agony.

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Goblet Squat (kettlebell) +30 pts

• 35 lb x 3 reps (+30 pts)

One-Arm Kettlebell Snatch +429 pts

• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• 35 lb x 3 reps (+39 pts)
• So today I had a weird schedule and just shoehorned in this complex-based workout. Trainer guy is right. It really IS efficient.

Kettlebell Thruster +560 pts

• 25 lb x 10 reps (+60 pts)
• 25 lb x 10 reps (+60 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)
• 35 lb x 3 reps (+44 pts)

One-Arm Kettlebell Jerk +320 pts

• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)
• 35 lb x 1 reps (+32 pts)

Windmill +260 pts

• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)
• 35 lb x 3 reps (+26 pts)

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Toes-To-Bar +21 pts

• 1 reps (+5 pts)
• 1 reps (+5 pts)
• 3 reps (+5 pts)
• 5 reps (+6 pts)
• These are not true TTBs just yet. But trainer wants us to work on them, so, fine, I work on them. It would be more accurate to call them Toes-to-Waist-Height today. Trainer calls them Levers because that’s what Mike Krivka calls them.

One-Arm Kettlebell Swing +580 pts

• 35 lb x 25 reps (+72 pts)
• 35 lb x 25 reps (+72 pts)
• 40 lb x 25 reps (+78 pts)
• 40 lb x 25 reps (+78 pts)
• 53 lb x 10 reps (+70 pts)
• 53 lb x 10 reps (+70 pts)
• 53 lb x 10 reps (+70 pts)
• 53 lb x 10 reps (+70 pts)
• Oh YEAH enjoying my new awesome toy.

One-Arm Kettlebell Jerk +456 pts

• 35 lb x 13 reps (+81 pts)
• 35 lb x 10 reps (+75 pts)
• 35 lb x 10 reps (+75 pts)
• 35 lb x 10 reps (+75 pts)
• 35 lb x 10 reps (+75 pts)
• 35 lb x 10 reps (+75 pts)
• Took me a bit to get the rhythm there. Quite a bit harder than Thrusters due to less momentum overall. Also the lock-out at the top is quite a bit of fun. I like it! Can’t wait to be shoving the 40 up there.

Running +290 pts

• 0:41:28 || 3.3 mi || 12:32 min/mi || light hills (+290 pts)
• Chilly and windy. I tried to focus only on relaxing into it and enjoying the process. Interesting to note that my speed is pretty much the same slowness as always. Pushing to run faster has little effect, apparently.

Double Kettlebell Snatch +204 pts

• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 lb x 3 reps (+34 pts)
• 25 x two bells.

Goblet Squat (kettlebell) +204 pts

• 50 lb x 3 reps (+34 pts)
• 50 lb x 3 reps (+34 pts)
• 50 lb x 3 reps (+34 pts)
• 50 lb x 3 reps (+34 pts)
• 50 lb x 3 reps (+34 pts)
• 50 lb x 3 reps (+34 pts)

Windmill +174 pts

• 50 lb x 3 reps (+29 pts)
• 50 lb x 3 reps (+29 pts)
• 50 lb x 3 reps (+29 pts)
• 50 lb x 3 reps (+29 pts)
• 50 lb x 3 reps (+29 pts)
• 50 lb x 3 reps (+29 pts)
• Two handed complex: snatch-goblet-windmill.

Thrusters +136 pts

• 50 lb x 8 reps (+68 pts)
• 50 lb x 8 reps (+68 pts)
• Why couldn’t I find KB Thrusters in the app? Weird. Anyway, two-arm thrusters with 25s. But it jacked up my back a wee bit.

Hatha +77 pts

• 0:20:00 (+77 pts)
• Here is what I learned: Bound Side Angle and Bound Triangle are ideal for de-jacking my mid-back stuff.

Running +186 pts

• 0:31:16 || 2.4 mi || 13:06 min/mi || light hills (+186 pts)
• Didn’t feel strong. Just wanted to get outside.

Hatha +292 pts

• 1:15:00 (+292 pts)
• Crazy class as usual. Theme of making space. Peak pose Surya Yantrasana. Stuck it on the right. Fail on the left!

Hatha +117 pts

• 0:30:00 (+117 pts)
• Warming up and waiting for a massage client to show up this morning. Pincha Mayurasana and Handstand practice.

Around The Worlds +24 pts

• 25 lb x 10 reps (+12 pts)
• 25 lb x 10 reps (+12 pts)

Turkish Get-Up (kettlebell) +216 pts

• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• 35 lb x 1 reps (+36 pts)
• Another fun day of wacky Complexes with Trainer Guy.

One-Arm Kettlebell Swing +326 pts

• 35 lb x 5 reps (+44 pts)
• 35 lb x 5 reps (+44 pts)
• 35 lb x 5 reps (+44 pts)
• 35 lb x 5 reps (+44 pts)
• 35 lb x 4 reps (+40 pts)
• 35 lb x 4 reps (+40 pts)
• 35 lb x 3 reps (+35 pts)
• 35 lb x 3 reps (+35 pts)

Goblet Squat (kettlebell) +282 pts

• 35 lb x 5 reps (+38 pts)
• 35 lb x 5 reps (+38 pts)
• 35 lb x 5 reps (+38 pts)
• 35 lb x 5 reps (+38 pts)
• 35 lb x 4 reps (+35 pts)
• 35 lb x 4 reps (+35 pts)
• 35 lb x 3 reps (+30 pts)
• 35 lb x 3 reps (+30 pts)

One-Arm Kettlebell Snatch +52 pts

• 35 lb x 1 reps (+26 pts)
• 35 lb x 1 reps (+26 pts)

Waiter Walk +40 pts

• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• 20’ 0” || 35 lb (+5 pts)
• If I really were a waiter I would tear that shit up, yo.

Jump Squat (Toyotas) +38 pts

• 20 reps (+19 pts)
• 20 reps (+19 pts)

Wall Ball +147 pts

• 20 throws || 30 lb (+147 pts)