Great breakdown of KB Swing variations, which to train, why etc. by CJ Martin.
“Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .
(I know, [...]
A. 8 Rounds @ 80%:
6 WB Shots
*11:58/ 14# WB
B. FS @ 31X1, 3-4 reps, 4 sets, rest 2:00. Tempo, rock bottom and stay tight in the bottom. Hips back, knees out, stay out of the toes.
*95# x4, 125# x 3, 130# x3, 135#x3
C. AMRAP 15 @ 80-90%:
4 UB Bar MU’s
45 UB DU’s
Jenny working dat’ back
Whatever happens, take responsibility. -Tony Robbins
T1&2: Goblet Squats to threshold depth 8-12 reps, 4 sets, rest 60-90 sec. Tiny bit deeper than last time. Tension all the way to contact.
T3: Back Squat @ 3111, 8-10 reps, 3 sets, rest 1:30 then 1 set max reps no tempo. Make sure cages [...]
Look at that positive attitude!
“Fortune sides with him who dares.” ~Virgil
A. Upper Push
T1: OTMEM 8: 1-3 Perfect Push-Ups, otherwise 4-8 Negatives 1-3 seconds down.
T2: CGBP @ 30X1, 5-7 reps, 4 sets, rest 2:00.
T3: WTD Dips, 3,2,1,3,2,1. Rest as needed. Otherwise 5×5 BW Dips.
T4: CGBP @ 30X1, 2-3 reps, 4 sets, rest 2:00.
B. 3 Sets [...]
If something akin to “meat butter” sounds good to you, then head to your favorite local (or online) butcher shop and ask for pancetta, guanciale or lardo. All three are fatty cuts of pork – with an emphasis on fatty – that are dry cured with salt, herbs and spices.
Guanciale comes from the jowl, lardo [...]
A.Press, Push-Press Instruction/Practice
B.8 Sets @ 65-75%:
Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts
B. AMRAP in 10 Minutes @ 65-75%:
A.Back Squat Concepts/Mechanics, Split Squat, Tempo, Nomenclature.
B.Back Squat @ 3111, 6-9 Reps x 4, rest 2 minutes.
A. Hang Power Clean Technique/Practice
B. 8 Sets @ 65-75%:
A.KB Movements, Instruction/Practice
B.10-1 KB Swings, STS, [...]
That’s what friends are for – making KB swings twice as hard!
Don’t raise your voice, improve your argument. ~Anonymous
T1 & T2: DB Deads @ 3111, 8-12 reps, 4 sets, rest 60-90 sec. More bend, less squat. How do you isolate and activate your posterior chain?
T3: Weighted/BW Hip Extensions @ 3011 8-12 reps, 3 [...]
Back with a vengeance
“Try not to become a person of success, but rather try to become a person of value.” ~Albert Einstein
A. Upper Pull
T1: DB External Rotation @ 3010, 6-10 reps, 3 sets. Rest 60 sec between sets.
T2: Bent Over BB Row @ 21X1, 6-9 reps, 3 sets, rest 1:30.
T3: Weighted Pull-Ups, 5,4,3,2,1. Rest [...]
When was the last time you turned on your Transverse Abdominis to help brace your spine and mid-section during lifting?
You should try it!
Lauren Berndt, your official PT ;), helped me identify it and prescribed an exercise to build it up as a method for rehabbing my back.
During one of our weekend seminars on mobility and [...]
Jeff’s back end during some serious rack pulls
“Little minds are tamed and subdued by misfortune; but great minds rise above it.” – Washington Irving
T1&2: 15 mins Hip/Knee/ Ankle Mobility
T3: BS 12 RM @ 3010
T4+: BS 5RM
B. AMRAP 10 @ 80-90% (65-75% Fitness Pace):
50-100 Double Unders
25 Walking Lunges
Rest 3 mins
AMRAP 10 @ 80-90% (65-75% [...]