We had a great training session this morning.

It was snatch day — and if you’ve never done a kettlebell snatch protocol built around hitting a target number on the minute, every minute, you’re missing out. It’s one of those workouts that looks simple on paper and humbles you fast.

Here’s exactly what we did:

—–

KB Snatch Workout – 4.2.26

A. Turkish Get-Up + Waiter’s Walk — 3 rounds per side

— 1 TGU up → waiter’s walk 30 seconds → 1 TGU down
— Complete all reps on one side before switching

B. Kettlebell Snatch — EMOM x 5 minutes

— 14 snatches on the minute, every minute
— Scale to 1-arm swings or high pulls or combo if form starts to break down\

C. 1-and-a-Quarter Superset — 3 rounds – :30 work / :15 rest, alternating:

— KB 1¼ Curl — all the way up, down a quarter, back up, all the way down
— 1¼ Push-Up — all the way down, up a quarter, back down, all the way up (3 reps per set)

That’s a full training day. Skill, power, conditioning, and a little hypertrophy work to finish.
But here’s the part most people miss.

That snatch protocol didn’t appear out of nowhere. Eight weeks ago we started at a lower number. Every week we added a rep or two. This morning was the payoff — hitting 14 on the minute felt hard but doable because we’d been building toward it the whole time.

That’s progressive overload. And it’s the difference between people who train and people who actually get stronger.

Here’s a simple test. Think back 90 days. What could you do then that you can do better now? More reps? Heavier weight? Same weight but cleaner, faster, easier?

If you can answer that question — you’re on the right track.

If you can’t — that’s the unlock right there. That’s the whole game.

Turns out this isn’t a new idea. Roman gladiators were training this way about 2,000 years ago using a system called the Tetrad — a four-day cycle built around progression and recovery.
It went like this:

Day 1 – Preparation: Build up, moderate intensity, get ready
Day 2 – Concentration: The hard day — like what we did this morning
Day 3 – Relaxation: Active recovery, let the work sink in
Day 4 – Restoration: Full reset before the next cycle

Then repeat. Seven cycles over 28 days.

We built an entire 28-day kettlebell challenge around this system — the Gladiator Tetrad Kettlebell challenge — and it kicks off this Monday.

If you want in, now is the time. Early bird pricing ends soon and this is the best price you’ll see:

–>> the Gladiator Tetrad Kettlebell challenge

And even if the challenge isn’t for you right now — take that 90-day test seriously. Write down what you can do today. Train with a target. Check back in 90 days

Hope to see you on the inside.

– Forest