Given that the rain had blown into the "hardest core gym in 32789*" aka my large covered parking spot, we moved class to the unused corner of the courtyard, bringing along an assortment of relatively lightfor guys and gals (I'd suggest multiples of , , , ), and taking advantage of the nearby concrete benches. We had a few people join us who have been away for a little while so I decided to make a Monday workout that they could slow down or speed up as necessary, also the snatches could be swapped out for 1 arm swings etc. etc. These circuits are also another great opportunity to practice and improve your swings, squats, and snatches. There's no excuse for sloppy or unsafe form - take a break and/or swap out for a lighter weight. And I know it's been said 1,000 times, but since we have an influx of new readers, I can't stress the importance of finding a good or in your area to teach and coach you through the movements if you're a beginner. Even if you're not a beginner, its great to check in with an . Sometimes a bunch of us , , etc. will get together, critique each other, help each other out, try new coaching techniques, and have a whole lot of fun learning and sharing. Yes, we do this stuff for fun on our weekends too - we love it - so why not?! Long story short - check in with a trusted pro from time to time - it's always worth it!
Back to the class... we started out with our favoriteinspired exercises then started right in with the first circuit:
Repeat 3 times, resting as necessary, but always keep moving!
- 20 two hand swings
- 20 Leg raises (from the ground, or "breathe" your lower back into the ground - if you feel it pop up, stop and reset) If you're advanced and have access to a bar, feel free to do 10 or a slight regression thereof instead
- 20 Push Ups (from the feet or knees, I don't care, but I do require you keep those abs tight and protect your back!)
- 2 x squat with and 30 second pause at the bottom
Circuit #2 - Again, repeat 3 times
- 20 alternating backward lunges, held in front of the chest by the "horns"
- 10 per arm snatches, or 1 arm swings (20 total)
- 20 step ups per side (alternate legs and count to 40, its easier)
Circuit #3 - Guess what! Repeat 3 times!
- 1 leg deadlift (with ) 10/side
- Rows 10/side
- 20 2 hand swings
- Rest if necessary
Finish up with some farmers walks, racked carries, or overhead carries - and of course your favoriteexercises and plenty of water.
*Still unchallenged! We have built in "ab stations" perfect for dragon flag practice, beat that!