Janelle Pica

Breathing Mechanics For Pull Up Training and Why that Matters

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Breathing. Inhaling and exhaling. We take this daily habit of getting oxygen into our lungs for granted, as it is ingrained in our brains to breathe for the sake of keeping ourselves alive. :If you don’t breathe, you die.”, says Vladimir Vasiliev, author of “Let Every Breath” and head instructor of the school of Systema […]

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 […]

Gems from the Gym: “You are NOT a badass!”

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You could have heard a pin drop at my new gym hub, a place I have called “The Office De Strong” as everything I could have ever asked for is all under one roof. Barbells. Kettlebells. Olympic rings and TRX. God truly showed up in my life at the most impeccable time, and all things […]

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 […]