For nothing short of a little pride and vanity, I wanted to make sure that the firstclass that I led after becoming an instructor was one of my own. With less than 24 hours to go - before substitute leading a friend's boot camp and class, I had to think fast. The workout is not for beginners, and is a super quick one, but it was a lot of fun today and I am thankful to everyone who showed up - one drove for almost an hour to participate, another brought a bottle of my favorite kombucha (even remembered ginger flavor!!!) Fantastic on both accounts! :)
After introducing a few new concepts about the windmill we did the following variation on a MasterDavid "Iron Tamer" (I was on Team at the ) workout (use a pair of moderate sized )
Do 3 rounds of the following:
- 3 Windmills on each side (use one overhead)
- 5 Double and Presses
- 10 Double Swings
While everyone was taking a little rest, I introduced thePush and explained how it worked. Since I would be leading a boot camp for my friend later, I had an assortment of different size with me - I spaced them in matched pairs and singles in a line - and then the participants went down the line - safely spaced and either performed 10 swings (if the were appropriate), or 10 deadlifts if the seemed too heavy. Everyone traversed the line twice - because of time, but this could be easily increased. At the we did a similar configuration with double of increasing size for and jerk practice. It can be a lot of fun and gets people to use different size in a safe way.