Janelle Pica

Pull Ups From the Ground Up: Training for Your First Rep

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I took nearly 8 months off of serious pull up training due to a) focussing on my strong first level 2 kettlebell certification and b) going through some wacky and WILD situations back in Pittsburgh that had taken a stressful toll on me personally. Believing that I could just step up to my home pull […]

The Best of Both Worlds: The Kettlebell And Calisthenics Program

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Better movement leads to better lifting. I could end this blog post with that sentence but I wont ;). Starting November 6th, our VIP monthly coaching program will be centered on combining the two most fundamental lifting styles for superior strength, incredible body transformations, and sheer mental fortitude. Truly, kettlebell and calisthenics are a match […]

A Pull-UP Epiphany: Switch Yo’ Grip Up!

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Have you ever had one of those “DDDDUUUURRRRR!!!!!” moments when something completely obvious just hits you right upside your head? Having practiced and dialed in my own pull-up training for a number of years (yes. . .YEARS) you would think that I would have this lift down to a science. I am forever reminded and […]

Enter Ye the Drop Set: Training for The Weighted Pull-Up

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Now that I don’t have another kettlbell certification to worry about for another year or so, I decided to take the time to structure the weighted pull up training that was originally programmed for me via Karen  Smith.  I wanted to discuss a training tip today that I learned from that Master Herself when it […]

BOTTOMS UP! (No, This Isn’t About Happy Hour)

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Happy Friday!  Everyone! Today, we are coving a powerful pressing variant ot make your strict military press STRONG AF! 😀 I received a question about this program  recently that I wanted to address, and it’s all about the bottoms up press. I chose to include the bottoms up kettlebell press in our Powerful Pressing Program […]

Cleaning Up Your Heavy Swing! Powerful Pressing 2.0

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POWERFUL PEOPLE! IT IS ON! Today we are diving into the kettlebell swing clean ladder. This featured workout is designed to a) increase overall grip strength on your kettlebell and b) strength your lats with some serious power to feed into your press. Stacking both of these lifts together in a unique fashion will also […]

Turkish Get Ups and Single Arm Swings: These are a Few of My Favorite Things

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How’s that for a title? 😉 HAPPY FRIDAY YINZ! Our Turkish Get UP Programming has officially launched! If you missed the details,  I highly suggest you click this link to our free facebook group for free training tips, kettlebell and body weight workouts, and group celebrations for your personal records. Onward to awesome! Since I […]

Push Ups, Renegade Rows, and Regressions of Both Lifts

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  If you are on the VIP coaching program for this month, you may be away that our Day 1 routine  is a big upper body day. We have a ton of pushing and pulling drills  between our push ups and renegade rows, and today, I wanted to talk about a few regressions for those […]