Monday I decided to give the beginners group a mini intro to the much beloved or hated (depends on the day and who you are...?!) Sissy Challenge. They went on the moderate/light sized side of things, but if you want to ramp up the "fun" use a heavy for this one:
Start with your favorite Joint Mobility warm up exercises-
We then continued with the new form of the quickwarm up from strength coach and good friend Tim Shuman, :
- 10 deadlifts, 10 swings
This also allowed me to do some minor form correction and a little "ok, I see we forgot a couple things over the weekend" review.
Lots of fun in the car port of pain today - keeping out of the rain and getting a whole lot of work done...
Choose a moderate to heavy(everyone had several to choose from, and made weight adjustments as necessary during the workout), and if possible, at least a 20lb . We used the nice little handmade ones I have - they're triple stitched and made to be abused. Which they were. Some of the participants seemed to enjoy throwing them on the ground for some reason. Hmmmm.
Start with yourwarm up, and 20-40 two hand swings or a short jog.
Then its time for.... a little bit of stacking workout fun:
We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing). Since everyone could stand to review and continue to progress with their basicswing and , I designed a very basic plan using a variation of the Enter the program minimum as presented by on a forum (will try to remember which one!). Here's what we did:
Joint Mobility Warm Up then....
In 10 minutes as many rounds as possible with PERFECT form, or striving towards it - this is never a race: