8 Week Kettlebell Challenge starts today!
Monday
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
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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.