5.6.2016

Friday

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
 

5.5.2016

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).  

Thursday

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

5.4.2016

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!   

Monday

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.

5.3.2016

Tuesday 

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.

5.2.2016

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

------------
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.

4.29.2016

And the truth comes out.  

Friday

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

4.28.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
1/1 Arm Bar
3/3 Windmills
5/5 Halos
5 Prying GSQ

Work Capacity
45:15
Half kneel to stand- L
Half kneel to stand- R
KBS
GSQ
Kneeling Windmill- L
Kneeling Windmill- R
KBS
GSQ
Supine to Sit- L
Supine to Sit- R
KBS
GSQ
TGU- L
TGU- R
KBS
GSQ

Durability
Brettzel- 10 breaths per side

4.27.2016

Wednesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
10 Supermans
10 Frog Thrusters
10 Good Mornings
20 Jumping Jacks

Work Capacity
3 min AMRAP of circuit
Rest 1 min
4 min AMRAP of circuit
Rest 2 min
5 min AMRAP of circuit

Circuit:
10 Burpees
20 Step-ups
25 Wall Balls
30 Push ups
35 Situps
40 Singles

Get as far as you can into the circuit on the first 3 min AMRAP.  After the rest, start over at the beginning and get as far as you can in the 4 min AMRAP.  Rest, then start at the beginning once more for the 5 min AMRAP.  ALL OUT EFFORT for each AMRAP!

Durability
10 min mobility- rolling

Yoga or active stretch.

4.26.2016

Tuesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds 

Bear Crawl

20 sec Flutter Kicks

10 H2H KBS

Strength
Pullup Progression

Work Capacity
5 RFT
2 Wall Walks
12 TTB
24 KB Uppercut (12/12)
48 DU (144 singles)

Durability
Yoga or active stretch

4.25.2016

Monday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
1/1 Arm Bar
5/5 Halos
5/5 Windmills
20 sec prying GSQ

Strength/ Practice
6/6 TGU

Work Capacity
*5 Complex
10 KBS

4 Complex
15 KBS

3 Complex
20 KBS

2 Complex
25 KBS

1 Complex
30 KBS

*Complex is Double KB
1/1 Lunge
1 FSQ
1 Push Press

Swings are single KB. 

Durability
Accumulate 2 min Hollow Body Hold