These past couple of weeks there have been a number of really cool ideas out there in theand advanced fitness world. These combined with the need of the small group to work on technique inspired me to create this intermediate-level full body workout with a middle portion that focuses on fine tuning technique for swings and snatches. There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end.
After a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.
With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that thisworkout clearly isn't for everyone--as written. Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand swings, thirty seconds rest for the five minutes.
As for the circuit itself, thedeadlifts can of course be done with any weight you have handy which is appropriate. Also, instead of archer push ups from , you can choose whichever variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 reps per round).
This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of SSST workouts we had been trying earlier this year.favorites. Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal. In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the
First off, if you haven't already checked it out, Explosive Calisthenics (sometimes referred to by enthusiasts and superfans as Convict Conditioning Vol 3) is now out in both paperback and eBook form! While the eBook might be convenient in some ways, like the fact that you wouldn't need to wait on or pay for shipping, the paperback is just really a while lot of fun. It's a full color large format book just like the original , and Vol 2 and chock full of inspiring photos of the progressions to some of the most impressive skills on the planet... including several that scare the heck out of me (back flip, front flip!). No disrespect to anyone, but the back flip and front flip guys probably impress me the most out of anyone pictured in the book. You'll even find a couple of photos of some people in there you may recognize as well! But as we all know, while the photos may be cool, the info is what we're after and that is in this book by the TRUCKLOAD!
The other fun item to share today is an article and bodyweight workout featured in Experience Life Magazine - Jen Sinkler wrote the article and she quotes the Kavadlo bros and myself in it - AND there's a workout with little pictures that you can do this weekend. (Let me know how it goes).
First off, I'm continuing to still run the poll about "what do you want to see" on this site, and while there's definitely a pattern emerging, its still important to get as much data as possible! So if you haven't already, please click here and go vote. As much as I want to comment on the "pattern emerging" I don't want to accidentally sway opinions.
Let's start with the workout and you can decide how much entertainment beyond that you'd like. This has been a fairly crazy week, as usual. For about a week I had misplaced the completed "little gray Moleskine notebook" that I'd been scribbing workouts to test and the results and adjustments of them. Since there's been some joking about certain people "snagging it and making some $ from it" I took full advantage of joking back at them knowing full well that I'd just misplaced it in a bag or backpack. Finally found the darn thing last night. Fortunately for you, I'd already put most of the best workouts up on this site in the workouts area anyway.