The week has gotten off to a good start! Kettlebell class on Monday and a Max Effort Squat/Deadlift day today is making me feel like a proper athlete again.
The first kettlebell class of 2009 was in no way a break in workout. I can't remember everything we did, but here is a summary of drills.
Mobility work
Body weight warm-up (jumping jacks and sit-ups)
Kettlebell deadlift 2 sets x 20 reps
Kettlebell high pulls 2 sets x 20 reps
Kettlebell two handed swings 3 x 20 reps
Kettlebell cleans 2 x 10 reps
Kettlebell high pull and squat 3 x 16 reps
Kettlebell rainbow press 3 x 10 reps super setted with kettlebell bent over rows 3 x 10
Kettlebell 1 arm floor press 3 x 10 super setted with kettlebell skull crushers 3 x 10
Stretching
This was a pretty tough workout as my blood is still a little "thick" from the holidays. We all got a great sweat going and were huffing and puffing away so I can't complain!
Today I got under the bar and pushed some weight around. It was a max effort squat and deadlift day with the focus being to get stronger of course! Here was the workout:
Box squat, work up to a 1 rep max (in this case and always trying for a personal record)
If you don't know what box squatting is, check out this article by Louie Simmons. He can explain the how's and why's better than I ever will be able to. Now the snatch grip deadlift is new to me, in practice at least, and I am loving it! Just deadlift with a super wide grip. This drill will smoke your upper back and your posterior chain as you have to squat much further down to begin. Give it a try for something different but prepare to be humbled. As for the prowler, for me it is a great finisher. It works your legs, hips and arms and gets you sweating like a fat kid at a swimming pool! Everyone needs to increase their GPP and this is a great tool to do so that will make you stronger at the same time.
I think kettlebell lovers will really enjoy pushing a prowler around. Training with one gives you that same over the top conditioning exercise that we learn to crave!
The first kettlebell class of 2009 was in no way a break in workout. I can't remember everything we did, but here is a summary of drills.
This was a pretty tough workout as my blood is still a little "thick" from the holidays. We all got a great sweat going and were huffing and puffing away so I can't complain!
Today I got under the bar and pushed some weight around. It was a max effort squat and deadlift day with the focus being to get stronger of course! Here was the workout:
If you don't know what box squatting is, check out this article by Louie Simmons. He can explain the how's and why's better than I ever will be able to. Now the snatch grip deadlift is new to me, in practice at least, and I am loving it! Just deadlift with a super wide grip. This drill will smoke your upper back and your posterior chain as you have to squat much further down to begin. Give it a try for something different but prepare to be humbled. As for the prowler, for me it is a great finisher. It works your legs, hips and arms and gets you sweating like a fat kid at a swimming pool! Everyone needs to increase their GPP and this is a great tool to do so that will make you stronger at the same time.
I think kettlebell lovers will really enjoy pushing a prowler around. Training with one gives you that same over the top conditioning exercise that we learn to crave!
http://uk.youtube.com/watch?v=1ieOBgyq88E