Author Archives: ian.starr

Which KB Swing do I use!?

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 . . .
IT DEPENDS.
(I know, [...]

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A Day in the Programming of an ECS Client

A. 8 Rounds @ 80%:
6 WB Shots
150M Row
5 T2B
*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%:
400M Run
4 UB Bar MU’s
45 UB DU’s
*4 [...]

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Tuesday 7/22/2014

Jenny working dat’ back
Whatever happens, take responsibility. -Tony Robbins
All Levels
A. Squat
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 [...]

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Monday 7/21/2014

Look at that positive attitude!
“Fortune sides with him who dares.” ~Virgil
All Levels
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 [...]

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Pancetta With Halibut And Asparagus

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 [...]

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Fundamentals Week of 7/21/2014

Monday
A.Press, Push-Press Instruction/Practice
B.8 Sets @ 65-75%:
6 Push-Press
4-6 Burpees
Tuesday
Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts
B. AMRAP in 10 Minutes @ 65-75%:
5 Pull-Ups
10 Push-Ups/Negatives
15 Squats
Wednesday
Squat
A.Back Squat Concepts/Mechanics, Split Squat, Tempo, Nomenclature.
B.Back Squat @ 3111, 6-9 Reps x 4, rest 2 minutes.
Thursday
A. Hang Power Clean Technique/Practice
B. 8 Sets @ 65-75%:
6 HPC
4-6 Push-Ups/Negatives
Friday
Kettlebells
A.KB Movements, Instruction/Practice
B.10-1 KB Swings, STS, [...]

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Sunday 7/20/2014

That’s what friends are for – making KB swings twice as hard!
Don’t raise your voice, improve your argument. ~Anonymous
All Levels
A. Bending
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 [...]

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Saturday 7/19/2014

Back with a vengeance
“Try not to become a person of success, but rather try to become a person of value.” ~Albert Einstein
All Levels
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 [...]

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Learn To Use The Right Muscles At The Right Time

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 [...]

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Friday 7/18/2014

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
All Levels
A. Squat
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% [...]

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