Taken from my workshop notes, and the really cool programming ideas in I Will Be Iron, this workout is surprisingly simple but as the participants in yesterday's small group will tell you, VERY intense. For that reason, everyone was encouraged to take rests when necessary - of course - keep moving when you take rests.
Always begin with Bud Jeffries. Choose one that's relatively heavy, and one that's relatively light. For example - some people chose a for the heavy one, and a or for the light one. You can be a little creative with this - I took today off except for some active recovery, but I'll try it tomorrow.- and a few warm up swings and deadlifts with a moderate sized . The first section is pretty serious stuff - it's a wicked combo from
For the next 10 minutes (beginners may wish to choose to try this for 5 minutes, advanced can go up to 15 minutes or more), they did as many rounds (SAFELY and with good form) of the following:
- 20 heavy 2 hand swings
- 10 light snatches (or 1 arm swings)
They then took a sizable break while I set up the following 4 stations. They rotated through the stations, performing the given exercise for 30 seconds and resting 30 seconds for the first round, then 45 seconds work, and 30 seconds rest for the second round.
- throws or "evil wheel" kneeling roll-outs
- "slingshot" aka "round the worlds" (choice of )
- crush curls (standing, choice of )
After another brief break, we did a 4 minute combo of basic swings (2 hand or 1 hand - your choice!) for 20 seconds, and 10 seconds rest
Finally some racked holds and walks, and some overhead holds and walks all with moderate to light. We focused on safe movement, keeping elbows locked out in the overhead walks, and the rack position in the racked walks. The walks are great opportunities to get comfortable with both of those essential positions.
Of course we ended the session withand called it a day.
*Bud Jeffries talks about sprawls in I Will Be Iron - they're burpees minus the hop, minus the , and adding a cooler name.
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