Swingin’!

Tuesday, February 5, 2013

Mobility/Warm-up:

5-10 minutes Double Under practice
10 Squats
Posterior flossing w/band
Gristle/Groiners
Super rack
10 Good mornings

Classic Strength:

Spend 15 minutes and establish a 3 RM High Bar Back Squat

Advanced Strength:

High Bar Back Squat 3×10, heaviest possible, rest 3 minutes between sets

Notes:  These squats should be performed as quickly as possible.  Do not pause when standing for more than 2 seconds.

Conditioning: (Same for Classic and Advanced)

5 rounds for time of:
4 Power Cleans (185/135/95)
8 Handstand push-ups
40 Double unders
-15 minute cap!

Notes:  Newer athletes may perform Hang Power Cleans and Handstand push-ups may be substituted with strict DB Press.  Advanced athletes should use 80% of their 1RM (any style).  Scale number of double unders as needed or perform 200 meter sprint.

Cool down:

15 Good mornings
10 Wall extensions
5 Skin-the-cats

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Hips don’t lie.

The last couple of Sundays have kicked my ass.  I’ve always loved kettlebells.  Maybe it’s the long history rooted in Russia, or the way it straddles strength and conditioning training.  One of the best tools for developing strength, flexibility, power and endurance, the kettlebell can be swung, pressed, pulled and whatever else you can dream up.  

Here’s Coach Suver with the low down:  

Currently we are offering a Kettlebell Class at 10am every Sunday morning at our Venice location. Our kettlebell classes are structured similarly to our regular group classes, with a warm up, strength portion, and workout of the day.
 
Kettlebell classes are a great alternative if you are currently suffering from an injury or struggle with range of motion issues. Even though the weights may seem light compared to the weights we use during Barbell Gymnastics, many athletes have seen the same affects on their strength training using kettlebells as part of their strength and conditioning program. One of the reasons for this is the way your muscles work while not only lifting the kettlebell but having to stabilize it overhead.  This class will also be a time to work on and improve your movements with the bell. The main focus of the strength portion of class will be either the snatch or the clean and jerk, where we will not only work on form but also breathing during long sets of endurance work. Again, the weights may be lighter, but the work will transfer over to your barbell lifts in regular class, and can benefit every type of athlete.

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Hope to see you there!

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