Workouts
Baseline
3 Rounds
1/1 Arm Bar
3/3 Halos
5 GSQ
5 Good Mornings
Then
3/3 TGU
Strength
3 Sets
3-5 Double FSQ+MP
3-5 Pullups
Work Capacity
3 Sets
60:30
KBS Release
Fig 8 lunge
Uppercut
Durability
3 Rounds
15 sec Hang
30 sec Prying GSQ or Cossack Squats
Amanda Hogan, at the 5am class in May of 2012 at Neville High School. 4 years later and she is STILL working just as hard on the warmups!
Baseline
ROM drills
30 sec Prying GSQ
10/10 Halos
3/3 Arm Bar
10 Good Morning
10/10 Bird Dog
10 GSQ
10 KBS
5/5 Thrusters
Work Capacity
Single Kettlebell
10 Pushups
5 Cleans + 5 FSQ + 5 Presses- L
10 KBS
5 Cleans + 5 FSQ + 5 Presses- R
8 Pushups
4 Cleans + 4 FSQ + 4 Presses- L
8 KBS
4 Cleans + 4 FSQ + 4 Presses- R
6 Pushups
3 Cleans + 3 FSQ + 3 Presses- L
6 KBS
3 Cleans + 3 FSQ + 3 Presses- R
4 Pushups
2 Cleans + 2 FSQ + 2 Presses- L
4 KBS
2 Cleans + 2 FSQ + 2 Presses- R
2 Pushups
1 Clean + 1 FSQ + 1 Press- L
2 KBS
2 Cleans + 2 FSQ + 2 Presses- R
Durability
Roll neck, upper back, and chest
Make up day! If you haven't done the assessment yet, today is the last day to make it up! If you have done it, come on in and make up another missed workout from the week or use the time to get in some mobility work!
--------
3 Rounds
1/1 Arm Bar
5/5 Halos
5 Hip Bridges
1/1 Naked TGU
Assessment
Test 5 Rep Max of Military Press (strict press) on each side
Then, For Time
7/7 TGU
50 KBS
5 OH Squats- L
50 KBS
5 OH Squats- R
50 KBS
7/7 TGU
Baseline
ROM drills
3 Rounds
Bear Crawl width of gym and back
1/1 Arm Bar
5/5 Halos
20 sec Prying GSQ
10 DL
Strength
Keep in mind that these strength sets should not ever be to failure. When your reps start to slow down, that's when you need to stop! Wipe the dust off your training journal and start using it again! Record the weights and reps you get each time we work on strength. When you get 5 good reps on an exercise for 3-4 consecutive workouts, it's time to go up to the next size kettlebell!
3 Sets
3-5 Deadlifts (single bell, suitcase or single leg)
3-5 Strict Press per side
3-5 Pullups
Work Capacity
4 Sets (don’t set KB down during the set)
8 KBS
8 SA KBS- L
8 SA KBS- R
8 H2H KBS
If you lose that quick hip snap and your swings slow down, set the kettlebell down and rest. If you can't get through one set without needing to set down the bell, drop down a size. Don't practice weak or crappy swings! This is about working on the swing skill, not killing yourself to get as many swings done as quickly as possible.
Durability
4 Rounds
20 second Plank
20 second Hollow Body Hold
We're having a special on 10 class yoga packs for Mother's Day! Now through Sunday, you can purchase a pass for $65 (regularly $80).
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Windmills
5/5 Halos
10 GSQ
Strength
3 Sets
3-5 Double FSQ to Strict press (modify with single KB)
3-5 Pullups
Work Capacity
3 Sets
*60:45
Around the Body (change direction at 30)
KBS
GSQ
*Consider these 1 minute intervals practice, rather than all-out-kill-yourself effort to get as many reps as possible. I want you to focus on staying tight, and getting good, solid reps. When those swings stop being snappy, and you aren't able to crack that walnut between your glutes anymore, set the bell down and take a few breaths! You'll benefit far more from fewer perfect reps than you will from lots of crappy ones.
Durability
Couch Stretch
Hamstring stretch
Brettzel
Dragon Boat races are May 14! If you've signed up to be on the team, please submit your $50 donation ASAP! I can't reserve our boat until I receive them all. Thanks, guys!
Baseline
ROM drills
3 Rounds
100m Run
Bear Crawl length and back
10 Hollow Rocks
Work Capacity
4 Rounds
400m Run
10 Strict TTB
Durability
Rolling/ active stretch.
Baseline
ROM drills
3 Rounds
10 Good mornings
5 Pushups
10 Air Squats
5 Ring Rows
Strength
3 Sets
3-5 Deadlifts (single KB or suitcase)
3-5 Pullups (no kipping)
Work Capacity
3 Sets
60:45
Frog Thrusters (modify to MC)
Ball Slams
DU
Durability
Accumulate 2 min hollow body hold.
Accumulate 2 min active hang.
Baseline
ROM drills with PVC
3 Rounds
1/1 Arm Bar
5/5 Halos
5 Hip Bridges
1/1 Naked TGU
Assessment
Test 5 RM of Military Press (strict press) on each side
Then, For Time
7/7 TGU
50 KBS
5 OH Squats- L
50 KBS
5 OH Squats- R
50 KBS
7/7 TGU
------------
Modified Assessment
This assessent is for new students who don't have kettlebell experience yet
5 RFT
10 Situps
10 GSQ
10 DL
10 Pushups
Durability
Active Stretching and *hang
*Grip a pullup bar, hands approximately shoulder width apart, palms facing away. Be sure to keep shoulders down and in their sockets by actively contracting your lats and scapulae (this is called an active hang).
Flex feet upward, stretching heels down toward floor. Hold the stretch for 5-10 seconds, relax, and repeat 2 more times. This is a great way to stretch and decompress the entire spine! Read on for why this is so important.
Spinal decompression is vital to spine health and mobility...
(Excerpt from Super Joints by Pavel Tsatsouline)
The authoritative Soviet Physical Culture and Sports Encyclopedic Dictionary states that spine mobility is very dependent on the thickness of the intervertebral discs: the thicker the discs, the greater the mobility. The discs act as shock absorbers. Their spongy core does the job. When a disc absorbs liquid it can get almost twice as thick- which explains height fluctuations of a few centimeters throughout the day.
After 50 years of age, discs dry up and a person shrinks and loses his flexibility. The value of traction or elongation exercises cannot be overestimated. "Just a little time will pass [since you started hanging on a pullup bar] and you will feel as if the bar has gotten lower, as if you have ground up or rather stretched out a centimeter or two," promises Russian coach Mark Tartakovsky.
In a free hang, Tartakovsky advises various leg and torso movements to amplify the effect: moving the legs back and forth or side to side, together and separate, non-ballistic turns of the torso and with the feet held together.
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3 rounds
Goblet Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Work Capacity
For Time
35 Box jumps
35 Pull-ups
35 KBS
35 Killers
35 Knees to elbow (modify to V-Ups)
35 Push-ups
35 Good Mornings
35 Wallballs
Bear Crawl, length of gym and back x 2
And the truth comes out.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
100m Run
10 Frog Thrusters
10 Good Mornings
Work Capacity
4 Rounds
400m Run
40-30-20-10 Situps*
40-30-20-10 Supermans
*situps and supermans decrease by 10 reps each round
Durability
Yoga or active stretch
