Banded Dead Lifts: 10 sets 2-4 reps with 1.7x b.w. and 100lb resistance band.
Trunk Work: Various trunk exercises for stability, and teaching the system powerful/ sustained contractions. Some movements to practice are Planche short holds for reps, Front Lever short holds for reps, Handstand practice, Superman Pushups, Banded Situp, Banded Knee tucks. Loaded Bar Roll Outs.
After this, your deep abdominal musculature should fire like you’ve never felt before if new to this training. These are NOT the 6 pack muscles. Some of the truly strong do not possess large abdominal muscle.
Warm up with 5 to 7 minutes jump rope and 3 minutes joint work.
Front Squat Ladder: 7×5. Start with 75% of your bodyweight performing ONLY 5 reps. Add 10-15lbs each set until you can no longer perform 5 reps. Squat with this weight for a total of 2 sets. Then work your way back down. No more than 30 seconds rest b/w sets.
Single O.H. Side Press: 7×3 with 55% b.w. This is a SINGLE ARM. STANDING. OVERHEAD. PRESS. If you are unfamiliar with side press, conventional o.h. press is fine.
Shifting Oblique Twist: 4×6 with 45% b.w. Looks like a cable chop, cable twist, whatever you wish to name it. Difference is your weight should shift from left to right in sync with twist.
In between your sets of the O.H. Presses and Oblique Twists, use squat as rest.
We had a lot of fun for that one hour. At first it was pretty serious with 5 sets of max Clean and Jerks. But things got pretty fun afterwards. We fooled around a little. I put her overhead and went all the way down for the Single O.H. Squat, Sots Press, and then O.H. Squat, to the Windmill, and back to the O.H. Squat! She even let me put her bottoms up for some pistol squats.
I thought that was it, but she surprised me and almost begged me to Cossack Press and Switch with her.
We didin’t rest much,. Guess we had too much fun.
If you haven’t dated a Kettlebell yet, I highly encourage you do so. They’re not the fast food kind, you gotta wine and dine, but they’re worth every penny if they put out. And when they do, you just make sure you’ve got enough experience under the belt to handle her.
Warm Up with joint work and light movement prep.
20 MINUTES. Every other even minute on the minute. 10 Hang Cleans. 5 Hang Snatches. 5 Front Squats. 5 Overhead Presses. Each done ON THEIR OWN. Not back to back.
Each done at 75 % of your body weight. The faster your complete the set, the more rest you have. But it still a question of quality. Push yourself. But be smart.
Warm Up with light movement prep. 5 minutes
Log Style Power Clean and O.H. Press with 1.3 x b.w.: 5 x 4
*Log style is exactly how it sounds. A barbell is necessary for this.
Cossack Press with 25% b.w.: 5 x 3
* Get into low cossack, ONE press on same side as bent leg. Switch and repeat. On fifth set, 3 presses in succession before switching. Keep spine long. Generate total body tension. Do not simply press with pure shoulder strength.
Finish with 5 sets trunk work from hang, handstand practice, and mobility work.
Been doing a lot of mobility work. Not as much lifting. Lot of speed and coordination training. None the less, it has aided in my journey to achieve ultimate adaptability. Able to recruit and contract more fibers, Steadily increasing range of motion.
Warm Up with mobility work 5 miutes
Bench Press/Bent Row Superset: 4×5 @ 1.25 x b.w. Then 3×3 @ 1.3 x b.w., then 1.5 x b.w. Rows @ 1/2 b.w. per hand.
Farmer’s Walk: 1/2 b.w. per hand
O.H. Carry: 1/2 b.w. per hand. (if you make it this far, you better be able to get half your body weight into that overhead position with ONE HAND, if you can’t, go back and do ALL of my workouts!)
Single Arm O.H. Squat: 5×5 @ 25% of b.w.
Finish up with mobility practice. Explore new ranges and experiment with movements
A lot of volume in this workout. Rest accordingly.
Warm Up 15 minutes mobility work.
STRENGTH PRACTICE: Each exercise is 2 sets of 5. Then perform combo movement for 2 sets of 2. All movements loaded.
Cossacks, Rear Lunges, Dragon Squats.
Combo movement is Conventional Squat to Rear Lunge to Dragon Squat. 1 rep per side. All at 75% bodyweight. *Make your transitions controlled! The movements need to be as precise as possible. You will progress faster in terms of efficiency, strength and balance this way. Precise transitioning is the most difficult aspect, and even more important.
Spend another 20 minutes focusing on hip, and ankle mobility. Anytime you need a break, 6 Loaded Pullups with 25% bodyweight.
Finish up with light stretching. Your lower posterior chain should be on fire after this. If you didn’t feel your glute-hamstring complex working, it’s an indicator that you are not yet able to recruit the proper fibers correctly and generate proper trunk tension. Work on each movement, going as deep into the movement as your joints and tissues will allow safely, and progress.