Archive for April, 2010

Hello everyone. We here at SG Human Performance having a very productive off week here at the gym. This is our week to get caught up on some paperwork, review our bootcamps to see how are members are progressing and to re-screen individuals on the functional movement screen.

Every off week we try to offer 1-2 bonus workouts that have a little twist to keep our members guessing. This week’s bonus workout is termed the deck of cards!

We took 2 decks and eliminated all cards with a 9 or 10. (Cards remaining are 2-8, Ace=1, jacks, queens, kings & jokers)Then we set a timer for 30 minutes and instructed the members to pick a card and do the exercise that went along with the suit and the number determined the amount of repetitions. We instructed to chose the weight accordingly to the number of reps requested for them to perform. Quality over quantity and to feel free to take breaks during the exercise and/or the workout itself. Here are the exercises we assigned for the workout according to the cards.

Heart = Kettlebell swing x 2 (example: pull an 8 of hearts and you perform 16 kb swings)

Club = Pushups (these can be performed on the TRX, elevated on anything {we use a tractor tire}, or any type of modification depending on reps needed

Diamond = Goblet Squats

Spade = 1 arm rows (pull a 4 of spades perform 4 reps per side)

Pull a Jack of any suit = use the battling rope for 40 repetitions, don’t have a rope? Do 20 mountain climbers!

Queen = 50 jump ropes of any kind

King = 10 burpees

Joker = 15 double kettlebell swings

Today’s workout.

Wanted to work on some basic kettlebell drills and also push myself pretty hard. Borrowed the “stack” workout idea from David Whitley, Master RKC.

Set gymboss to :30, automatic rounds. Chose a medium sized Kettlebell. Perform the exercises in order. Remember: quality over quantity.

-kettlebell swing, rest

-swing, plank, rest

-swing, plank, goblet squat, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, kb swing tranfers, rest

You can now chose to stop here or do what we did and head back down the stack.

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, rest

-swing, plank, rest

-swing, rest

All in all around 72 rounds of :30 for a total of about 36 minutes. Please remember to pick a medium sized kb and really concentrate on form. Feel free to rest if needed.

I read a terrific post by Senior RKC and Strength Coach, Dan John.

WORKING ON THE CLEAN

He speaks of the importance of the Kettlebell clean and rack walks and farmers walks. These exercises in my mind helps to practice the proper posture and muscle recruitment of the hardstyle lockout. I am to a big believer in the farmers walk and rack walks so decided to perform a workout under the idea of Dan John’s Ideas.

Grab 3-4 sets of kettlebells according to your level. I grabbed 2x12kg, 2x16kg, 2x20kg, & 2x24kg. Perform the following:

5 double Kettlebell swings, set the bells down
double kb deadlift to farmers walk, 20 yds down & back
5 double Kettlebell cleans
double kb rack walk, 20 yds down & back

Start light and move to heavy. I did 3 rounds. Took me 35 minutes.

Place importance on proper form and don’t push your body to sloppy technique. This was a terrific workout for me since I needed to work on proper posture and proper bracing with Kettlebell training. Plus I was able to work on my kb clean which is the technique that I feel I need to work on most.