15/15 x 30 minutes???? YES!!! And 1 awesome Kale recipe!

Getting artistic in BK:)
Got to say this is the best MBG Training cycle we've ever done! Todays workout was insane! Made even more insane by the fact Jess and i wanted to add in more bodyweight to the mix today and totally crushed ourselves:) haha Ah well now we get to rest and recover til monday!
WHAT IS THE GOAL OF YOUR TRAINING? To look a certain way? To be connected to your body and mind? To feel amazing, happy and healthier than ever? Or to feel a part of something amazing? OR TO HAVE IT ALL?
Well my friends....i think alot about training, why i love it so, why i opened my Monkey Bar Gym and why it is such an amazing place....because it is true and honest, it's simple, strong, a place all can come to and feel a part of something special and positive for people and planet. It is crazy....The VIBE goin on right now at the MBG's is what i dreamed about over 11 years ago when i first opened....seeing the love people have for teaching and training at MBG's is priceless. Just loving it my friends:) Just been smiling so much lately i had to share that with you all:) haha
MBG 1 - yesterday taught Eischens Yoga class, at the end of class doing alot of partner feedback and all had a huge jump in ROM doing back domes. Starting to get to full arms and legs extension now which feels great after. NOTE: having full ROM on back dome is a huge sign of overall health in the body as you cannot do this pose if you have tight hips or shoulders and being that those two areas are the most common areas of trouble for most people. SO make sure you do your EY and work towards getting a full back dome my friends for your a healthy body and mind!!:)
MBG 2 - todays 15/15 with a twist!
  • 15/15 x 5 minutes of cleans and presses x 36k's x 2 sets of 2 a minute for 20 total reps...not too over the top:) a good start to the cycle for this workout!
Then we changed things up a bit and did a 15/15 version of the Bar-barian workout ...yeah i know but i love bodyweight training what can i say:) and i had some good number on this from 11.2.11 but i was tired a bit last time i did it so i wanted to beat those numbers...SO
  • 15/15 x 5 minutes of Walk up Muscle Ups x 4,3/4,3/3,3/3,3/3,4 = *33 reps New PR (by 3 reps)
  • 15/15 x 5 minutes of Dips x 10s x all 10 sets = *100 reps New PR (by 20 reps)
  • 15/15 x 5 minutes of Pull Ups x 4s, 4s, 3s, 3s, 2s = *32 New PR (by 8 reps)
  • 15/15 x 5 minutes of Push Ups x 12s, 10s, 9s, 9s, 9s = *98 New PR (by 30 reps)
  • 15/15 x 5 minutes of Walk up Muscle Ups x 3,2 / 3,2 / 3,2 / 3s / 3,2 = *26 New PR (by 5 reps)
What an awesome workout!! Felt alot stronger today and it showed 223 to 289 reps!!!
MBG 3 - RECIPE OF THE DAY: Kale Salad - after cleaning chop up head of kale, add chopped tomatoes, onions and almonds, toss with some balsamic vinaigrette...eat lots of this!!!
  1. Green Drink
  2. Bengal spice tea, rice milk, stevia
  3. soaked oats, blueberries, banana, walnuts, lifes basics
  4. Kale salad (above), cous cous, beans
  5. organic food bar
  6. Spinach salad, sprouts, carrots, sweet potatoes, veggie wrap
  7. 2 vegan cookies
  8. bengal spice tea, rice milk, stevia
Strong day, Strong food:)
Peace my friends!!


  1. Hi Jon
    Love the blog - always a good read!

    Was wondering if you might have a specific training program that can best fast track someone to a full back dome?

    I can now get my head off the floor, but can't get any further than that. Been doing EY regularly with supine bridges, plus been trying back dome with feet on a chair (to get a fuller ROM), but still 'stuck' where I've been for the last 6 months.

    Any suggestions for some other training drills?

    Adelaide, Aus

  2. hey colin, do this daily and get massive change:
    do back dome, then do supine bridge with partner feedback on hands...then do back dome again (should be greater ROM)...then do sphinx pose with partner feedback on inner elbows..then back dome again. This dramatically improves ROM of back dome in about 2 minutes....done daily HUGE gains!! tell me how it goes okay!!


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